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TheBrewerman
05-25-2009, 12:55 AM
Basic Info
Height: 5'9
Weight: 158.2 lbs (as weighed on 5/21/09)
BF %: No idea, need to get this measured. I have some abs when I flex, chubby when I don't; I'm completely pulling a guess out my ass- 14/15%
Lifting Experience: Lifted weights for the first time sophomore year of high school (05/06). Got serious senior year (07/08) but lacrosse interrupted training for 5 months. Resumed lifting after lacrosse, started squatting and doing compound lifts and coincidentally made great progress. Went to college (08/09) and with the gym being less than 100 yards from my dorm I didn't miss a workout from September to April (although my program was never consistent), when I caught pneumonia, lost 15 lbs and now I'm working to gain it all back.

Diet and consistency are, in my eyes, my biggest problems. The September-April streak was the longest I've worked out consistently, and even then I changed programs too much. I just recently started using Fitday.com to track my diet, along with writing down everything I eat in a notebook I keep with me.

Workout Program

A Volume-Recovery-Intensity routine I picked up from here: http://forum.bodybuilding.com/showpost.php?p=13263368&postcount=27
I debated going back to Rippetoe's Starting Strength routine (saw great gains from it last year) after getting so sick but decided to stick with the VRI routine I had just started. I figure since my lifts are low I can use this time to tweak, adjust, and perfect my form on core compound lifts.

Monday (Volume):
Squat 4x8
DB Bench 4x6
BB Rows 4x8
Hyperextensions 3x8
Ab work 3x6-10

Wednesday (Recovery):
Front Squats 3x5
Seated Front Press 3x5
Chin Ups: 3x8
Ab work 3x6-10

Friday (Intensity):
Back Squat - ramp to max set of 3 or 5
Barbell Bench Press - ramp to max triple
Deadlift - ramp to max single, double or triple
DB Curls 3x6
Tricep Pushdown (Rope Grip) 3x8
Hyperextensions 3x8
Ab work 3x6-10

Saturday/Sunday, Tuesday, Thursday I do cardio

Supplements
ON Whey
ON Casein
Fish Oil
Flaxseed Oil
White Flood (pre-lifting only)

Goals

Gain strength and muscle. I want my squat back up to 300 by August (currently at 225x3), other than that I currently don't have any lift-specific goals. Once I get back into the swing of things I might come up with some

TheBrewerman
05-25-2009, 01:03 AM
5/24/09

Light stretch
Stationary Bike: 30 minutes, 6.21 miles, 151 calories burned (according to the machine)

Diet/Nutrient Breakdown

Calories: 3,034
Fat: 84.4 (35.3g saturated, 3.6g polyunsaturated, 4.5g monounsaturated)
Carbs: 257.3g (5g dietary fiber)
Protein: 323.8g

Calorie Breakdown
Fat: 25% (10% saturated, 1% polyunsaturated, 1% monounsaturated)
Carbs: 33%
Protein: 42%

Calorie Balance:
Eaten: 3,034
Burned: 2,960

74 calorie excess

Cardio felt good. Excited to lift tomorrow, like always

TheBrewerman
05-26-2009, 12:36 AM
5/25/09 Volume

Squats (45x5 45x5 95x5 135x5) 160x8 160x8 160x8 160x8 2 1/2 min rest
DB Bench (15x5 30x5) 50x6 50x6 50x6 50x8 1 1/2 min rest
BB Rows 105x8 105x8 105x8 105x8 2 min rest
Back Extensions 7.5x8 7.5x8 7.5x8 1 min rest
Captain's Chair 20x8 20x8 20x8 1 min rest

Squats were heavier than they should be- I realized when I typed this that I warmed up differently than I have been (45x5 45x5 75x5 115x5) and the fact I did cardio yesterday. I'm probably going to cut the 3rd day of cardio or do it on Sundays so my legs have more rest if I'm going to squat this often. I'm still working on my squat form- felt funny today for some reason. I need to video myself and post it here for feedback. Gonna keep the BB Rows at 105 next week because my form got shaky at the end of sets 3 and 4.

Diet/Nutrient Breakdown

Calories: 3,320
Fat: 67.5 (20.8g saturated, 4.1g polyunsaturated, 5.0g monounsaturated)
Carbs: 295.7g (16g dietary fiber)
Protein: 406.2g

Calorie Breakdown
Fat: 18% (5% saturated, 1% polyunsaturated, 1% monounsaturated)
Carbs: 35%
Protein: 48%

Calorie Balance:
Eaten: 3,320
Burned: 3,179

141 calorie excess

TheBrewerman
05-27-2009, 12:10 AM
5/26/09

5 minute warmup
Light stretch
Stationary Bike: 20 minutes, 6.43 miles
5 minute cool down: 7.47 miles total
Stretch

Diet/Nutrient Breakdown

Calories: 3,424
Fat: 74.0g (21.3g saturated, 5.1g polyunsaturated, 6.0g monounsaturated)
Carbs: 303.7g (14.5g dietary fiber)
Protein: 399.8g

Calorie Breakdown
Fat: 19% (6% saturated, 1% polyunsaturated, 2% monounsaturated)
Carbs: 35%
Protein: 46%

Calorie Balance:
Eaten: 3,424
Burned: 3,047

377 calorie excess

Feel free to comment/give suggestions on my diet/training. I'm here to learn.

TheBrewerman
05-27-2009, 10:43 PM
5/27/09 Recovery

Weight: 161.3 lbs

Front Squats (45x5 45x5 75x5 95x3 115x1) 125x5 125x5 125x5 2 min rest
Front Press (45x5 45x5 55x5 65x3) 90x6 90x6 90x6 2 min rest
Chin Ups (Body+shoes) 163.2x8 163.2x8 163.2x8 2 min rest
Decline Crunches 15x8 15x8 15x8

Diet/Nutrition Breakdown

Calories: 3,604
Fat: 69.4g (23.3g saturated, 3.6g polyunsaturated, 7.0g monounsaturated)
Carbs: 348.3g (14.0g dietary fiber)
Protein: 419.8g

Calorie Breakdown
Fat: 17% (6% saturated, 1% polyunsaturated, 2% monounsaturated)
Carbs: 38%
Protein: 46%

Calorie Balance:
Eaten: 3,604
Burned: 3,066

538 calorie excess

TheBrewerman
05-29-2009, 10:38 PM
5/29/09 Intensity


Squats (45x5x2 95x5x2 135x3 155x1 175x1 210x1) 230x2
DB Bench (10x5 20x5 30x3 45x1 55x1) 70xfail (right arm failed)
Deadlifts (135x5 155x3 185x1 225x1) 250x5 (135x5)
DB Curls 35x6 35x6 35x6 1 min rest
Tricep Pushdown (Rope Attachment) 60x6 60x6 60x7 1 min rest
Back Extensions 5x8 5x8 5x8 1 min rest
The Plank 5x40 sec 5x40 sec 5x40 sec 45 sec rest

Macros and lifts will be screwed up next week, got a lot of work coming up (fixing conveyor belts with my dad, hard to eat on the job but it's good exercise. Waking up at 6 doesn't help much either). Dead's felt good, dunno what happened on the DB bench- I feel like my problem with BB/DB benching is more in my form than in strength, it's just not consistent.

Diet/Nutrition Breakdown

Calories: 3,250
Fat: 51.0g (17.0g saturated, 2.0g polyunsaturated, 4.0g monounsaturated)
Carbs: 352.0g (25.0g dietary fiber)
Protein: 360g

Calorie Breakdown
Fat: 14% (5% saturated, 1% polyunsaturated, 1% monounsaturated)
Carbs: 43%
Protein: 44%

Calorie Balance:
Eaten: 3,250
Burned: 2,958

292 calorie excess

ehopkins932
05-29-2009, 10:53 PM
I was reading the article somewhere about that routine, sounded interesting and somewhat similar to the 5x5 I'm doing where wednesday's squats are for recovery.

The low-impact cardio you do should aid your recovery btw. Not sure what that biking is equal too since I use a treadmill, but it if your doing what is recommended it probably is not hurting your recovery.

TheBrewerman
05-31-2009, 11:54 AM
I was reading the article somewhere about that routine, sounded interesting and somewhat similar to the 5x5 I'm doing where wednesday's squats are for recovery.

The low-impact cardio you do should aid your recovery btw. Not sure what that biking is equal too since I use a treadmill, but it if your doing what is recommended it probably is not hurting your recovery.

I use Tuesdays (or whatever day is after "Volume") to do a more intense cardio session since the next day is "Recovery" and the day after the "Recovery" workout I do a lower impact but longer cardio session to get some blood to my legs and keep them from getting stiff.

Know of any good articles I should read?

Br0kenB
05-31-2009, 03:52 PM
This routine looks awesome. Good luck and stay consistent, you WILL reach your goals.

TheBrewerman
05-31-2009, 11:46 PM
5/31/09

Nice to have a day off. Work and the gym the past four days beat the shit out of me, although I feel like a lazy ass for not even taking a walk

Diet/Nutritional Breakdown

Calories: 3,026
Fat: 58.8g (17.6g saturated, 6.1g polyunsaturated, 6.5g monounsaturated)
Carbs: 300.4g (25.0g dietary fiber)
Protein: 342.2g

Calorie Breakdown
Fat: 17% (5% saturated, 2% polyunsaturated, 2% monounsaturated)
Carbs: 38%
Protein: 44%

Calorie Balance:
Eaten: 3,026
Burned: 2,823

203 calorie excess

TheBrewerman
06-01-2009, 11:13 PM
6/01/09 Volume

Squats (45x5x2 75x5x2 95x3 120x1 140x1) 165x8 165x8 165x8 165x10 2 1/2 min rest
DB Bench (15x5 25x5 40x1) 55x6 55x6 55x6 55x7 1 1/2 min rest
BB Rows (65x 85x3) 105x8 105x8 105x8 105x10 2 min rest
Back Extensions 7.5x8 7.5x8 7.5x8 1 min rest
Captain's Chair 25x8 25x8 25x8 1 min rest

Weight kept falling on Captain's Chair. Might change the exercise up, I feel like it's not hitting my abs as well as another exercise could. Everything else went well.

Took advice from trouble's "Tip of the Day" thread on cardio and took a 20 minute walk this morning, and a 15 minute bike ride this evening. Felt great to start the morning off with the walk.

Diet/Nutrition Breakdown

Calories: 3,460
Fat: 76.8g (25.8g saturated, 5.0g polyunsaturated, 8.0g monounsaturated)
Carbs: 298.0g (12.0g dietary fiber)
Protein: 418.0g

Calorie Breakdown
Fat: 19% (7% saturated, 1% polyunsaturated, 2% monounsaturated)
Carbs: 34%
Protein: 47%

Calorie Balance:
Eaten: 3,460
Burned: 3,148

312 calorie excess

TheBrewerman
06-02-2009, 11:32 PM
Diet/Nutrition Breakdown

Calories: 3,385
Fat: 78.1g (27.0g saturated, 4.5g polyunsaturated, 7.5g monounsaturated)
Carbs: 332.5g (11.7g dietary fiber)
Protein: 366.6g

Calorie Breakdown
Fat: 20% (7% saturated, 1% polyunsaturated, 2% monounsaturated)
Carbs: 38%
Protein: 42%

Calorie Balance:
Eaten: 3,385
Burned: 2,904

481 calorie excess

Didn't get to do cardio or the morning/evening walk because I worked this morning and it stormed/was really hot tonight, and my legs needed a break. Supplement shipment should come in tomorrow- 5 lb ON Whey, 4 lb ON Casein, White Flood, NOW's ADAM multivitamin, Fish (Cod) Oil annnnd I think that's it. Haven't been taking a multivitamin and reading this board encouraged me to pick one up- thanks for the advice.

Screwed around on TrueProtein a lot today and I will probably make my next protein order from them. I like making a custom mix but I don't know the best percentages to use so feel free to drop some advice.

Also debating switching out my squats on Volume day's with box squats to keep working on form, along with my hams and glutes- good idea?

TheBrewerman
06-04-2009, 01:28 AM
6/3/09 Recovery

Front Squats (45x5x2 75x5x2 100x3 110x1) 130x5 130x5 130x5 (45x5) 2 min rest
Font Press (45x5x2 55x5 65x3 75x1) 90x6 90x6 90x6 (45x5) 2 min rest
Chin Ups (Body+shoes, etc) 165.6x8 165.6x8 165.6x7 2 min rest
Decline Crunches 15x8 15x8 15x8 1 min rest

Weight seems like it's going up a little too fast. Will get a body-only weight tomorrow morning. Front Squat technique is probably off because it's hurting my wrist.

Got my supplement shipment in. NOW's ADAM multivitamin means I'm getting all my nutrients and whatnot- I can't figure out how to count Pantothenic Acid on FitDay.com but NOW give's me enough. Took a morning and evening walk- felt great. Reading up on stretching now to help my overall fitness.

Diet/Nutritional Breakdown

Calories: 3,235
Fat: 61.0g (19.0g saturated, 2.5g polyunsaturated, 5.5g monounsaturated)
Carbs: 243.5g (10.5g dietary fiber)
Protein: 440.0g

Calorie Breakdown
Fat: 17% (5% saturated, 1% polyunsaturated, 2% monounsaturated)
Carbs: 30%
Protein: 54%

Calorie Balance:
Eaten: 3,235
Burned: 3,149

86 calorie excess

Also, got some Myotape measuring tape today. Took what measurements I could- thought my thighs and arms were bigger, not sure if I'm measuring my waist and hips right but I think I'd notice if those got too big, can't really measure my chest on my own (came out as 37" and I doubt that's right)

Right Arm: 12.2" (13.1" flexed)
Left Arm: 12.2" (13.1" flexed)
Right Quad: 21.2"
Left Quad: 21.2"
Hips: 37.7"
Waist: 33.7"
Calves: 14.2"

TheBrewerman
06-05-2009, 02:16 AM
6/4/09

162.0 lbs

Woke up and played racquetball with my dad. Didn't get evening cardio in, went out instead since I have to work all day Saturday.

Diet/Nutritional Breakdown

Diet/Nutritional Breakdown

Calories: 2,680
Fat: 72.7g (16.5g saturated, 9.1g polyunsaturated, 17.0g monounsaturated)
Carbs: 201.7g (11.0g dietary fiber)
Protein: 311.2g

Calorie Breakdown
Fat: 24% (5% saturated, 3% polyunsaturated, 6% monounsaturated)
Carbs: 30%
Protein: 46%

Calorie Balance:
Eaten: 2,680
Burned: 2,792

112 calorie deficit

Spent some time reading the Nutrition and Recomposition forums and I'm going to try a 1/2 TCD diet, started fooling around with it today which is why I aimed for a deficit rather than an excess like usual. Chalk me up as a former believer in "bulking" and "cutting" rather than doing both slowly. After getting sick I was obsessed with gaining back my 15 lbs and I my focus was on the scale, not body measurements. Gonna slow down on the weight gaining now. I would do a full TCD but I just don't think it would go well with my work schedule- my only options to eat on the job are carbs and fast food, not to mention I drink a lot of milk. The 1/2 TCD is going to be hard enough to implement this week with my work schedule- I will probably push that off until next week and just focus on experimenting with it this week.

TheBrewerman
06-06-2009, 08:13 PM
6/6/09 Intensity

Squats (45x5x2 95x5x2 135x3 155x1 175x1 210x1) 230x5
DB Bench (15x5x2 25x5 35x3 45x1 60x1) 70x3 (20x5)
Deadlift (135x5 155x3 185x1 225x1 240x1) 260x5 (135x5)
BB Curls (45x5) 60x6 60x6 60x6 1 min rest
Tricep Pushdown (Rope Attachment) 60x6 60x6 60x8 1 min rest
Back Extensions 7.5x8 7.5x8 7.5x8
The Plank 10x30 sec 10x30 sec 10x30 sec 1 min rest

Got called in to work around 2 yesterday so I couldn't work out, was up there til midnight. Had to go back and finish the job around 7:30 this morning so I thought my lifts would be shit but it went better than expected. I need to video myself on squats and deads so I can get some feedback on technique- deads felt great though, squats would benefit from doing box squats which I will probably switch to starting Monday. BB curls were too easy but switching from DB's I didn't know what weight to use so I started on the low side. Wish my gym here had a belt to do dips with, once I'm back on campus I'm switching to dips (campus gym has a belt).

Might have macros later

TheBrewerman
06-07-2009, 10:36 PM
6/7/09

5 minute warm up
stretch
Box Squats 45x5 45x5 45x5
Stationary Bike 20 minutes 5.58 miles
Jump rope 3x50 1 min rest
stretch

Did box squats with bodyweight only and just the bar to work on form. Need to get a camera so some of you smart ones can evaluate it for me.

Diet/Nutrition Breakdown

Calories: 2,700
Fat: 58.5g (17.0g saturated, 2.0g polyunsaturated, 5.5g monounsaturated)
Carbs: 184.0g (5.0g dietary fiber)
Protein: 362.0

Calorie Breakdown
Fat: 19% (6% saturated, 1% polyunsaturated, 2% monounsaturated)
Carbs: 27%
Protein: 53%

Calorie Balance:
Eaten: 2,700
Burned: 2,666

34 calorie excess

TheBrewerman
06-08-2009, 09:50 PM
6/8/09 Volume

Squats (45x5x2 75x5x2 95x3 120x1 140x1) 170x8 170x8 170x8 170x8 (135x5)
DB Bench (10x5x3 20x5x2 35x3 45x1) 60x6 60x6 60x5 60x3
BB Row (65x5 85x5) 110x8 110x8 110x8 110x8
Back Extensions 7.5x8 7.5x8 7.5x8
Captain's Chair 20x8 20x8 20x8

Only having a day off screwed me up a bit I think. Work is throwing off my diet and now screwing with my workouts a bit, which is a bitch but there's nothing I can do about it. Gotta work tomorrow and possibly Wednesday, and Thursday, but I should be good to go Friday and get two days off this weekend. Once I'm back on campus in August things will go more smoothly (mainly, no more fast food or skipped workouts)

Thinking of switching to BB Bench on these days because I feel like my form is off- my right arm doesn't feel right. Going back to a barbell will help my balance on bench and get my form back down.

Diet/Nutritional Breakdown

Calories: 3,156
Fat: 60.8g (19.5g saturated, 6.6g polyunsaturated, 7.5g monounsaturated)
Carbs: 243.2g (9.4g dietary fiber)
Protein: 410.2

Calorie Breakdown
Fat: 17% (6% saturated, 2% polyunsaturated, 2% monounsaturated)
Carbs: 31%
Protein: 52%

Calorie Balance:
Eaten: 3,156
Burned: 2,878

278 calorie excess

TheBrewerman
06-10-2009, 01:09 AM
Worked today..got up at 5 am. I'm exhausted. Work means I had to eat KFC but it really doesn't seem THAT bad for me and was a nice break from my normal diet. Probably had a deficit, not excess, but I dunno how to really calculate how many calories I burned at work, not really concerned with that though, as long as my macros don't get too out of whack. Found out I work Friday so once again my intensity/volume sessions might get screwed up..oh well

Diet/Nutritional Breakdown

Calories: 2,732
Fat: 87/1g (28.5g saturated, 0.5g polyunsaturated, 2.0g monounsaturated)
Carbs: 179.0g (7.2g dietary fiber)
Protein: 295.7

Calorie Breakdown
Fat: 29% (10% saturated, 0% polyunsaturated, 1% monounsaturated)
Carbs: 27%
Protein: 44%

Calorie Balance:
Eaten: 2,732
Burned: 2,647

85 calorie excess

TheBrewerman
06-10-2009, 10:10 PM
6/10/09 Recovery

Front Squats (45x5x2 75x5x2 100x3 110x1) 135x5 135x5 135x5 (95x5) 2 min rest
Front Press (45x5x2 55x5 65x3 75x1) 95x6 95x6 95x5 (45x5) 2 min rest
Chin Ups (bodyweight measured right before) 168.0x8 168.0x8 168.0x8 2 min rest
Decline Crunches 15x8 15x8 15x8 1 min rest

Front squats finally felt right. Wrist pain I talked about last week was nearly non-existent. Flexibility still isn't all the way there but I'm reading about stretching and will get a solid stretch routine going hopefully within the next week or so. Front Press- on the 3rd set after the 5th rep the bar just died on my shoulders- it was going no where haha. Glad I got 8 across on chin-ups- weight seems to be going up too fast when I weigh myself on Wednesdays but it's in shoes with my MP3 and I've already eaten around 1,000 calories- only reason I weigh myself is to know the weight I'm working with on chins.

Bought some Lipton Green Tea and I'm cold brewing my first batch tonight. Hope it doesn't suck

Diet/Nutritional Breakdown

Calories: 3,160
Fat: 72.0g (17.5g saturated, 7.5g polyunsaturated, 16.0g monounsaturated)
Carbs: 217.0g (12g dietary fiber)
Protein: 412.0

Calorie Breakdown
Fat: 20% (5% saturated, 2% polyunsaturated, 5% monounsaturated)
Carbs: 27%
Protein: 52%

Calorie Balance:
Eaten: 3,160
Burned: 2,803

357 calorie excess

TheBrewerman
06-11-2009, 10:53 PM
Easy job today. Gotta get up at 5:30 and will hopefully be back around 3/3:30 before the gym gets too crowded tomorrow. Didn't do much cardio today, just a brisk 30 minute evening walk and some stretching.

Read 5/3/1 by Wendler and I'm looking into transitioning into that next - either 5/3/1 or IA's SPBR - around August because I want to start running and doing some conditioning work again (and fraternity flag football starts), and I can't do that squatting 3 times a week. I'll be keeping up with SPBR and 5/3/1 journals here to see progress and determine which would be better for me. Anyone who has tried either program feel free to drop me some advice

Diet/Nutritional Breakdown

Calories: 2,635
Fat: 73.4g (17.8g saturated, 14.1g polyunsaturated, 12.5g monounsaturated)
Carbs: 178.8g (13.5g dietary fiber)
Protein: 315.8

Calorie Breakdown
Fat: 25% (6% saturated, 5% polyunsaturated, 4% monounsaturated)
Carbs: 27%
Protein: 48%

Calorie Balance:
Eaten: 2,635
Burned: 2,598

37 calorie excess

Should have had a deficit today, work made it hard but I was doing fine until night came and some cravings kicked in. Our power went out for 2 hours so I was starving and as soon as it came back on I made a shake with strawberries and shit so that shot my cals+carbs up, plus I didn't do cardio cause work makes me lazy.

TheBrewerman
06-13-2009, 12:44 PM
6/12/09 Intensity

Squats (45x5x2 95x5x2 135x3 155x1 175x1 215x1) 235x4 (135x5)
DB Bench (15x5x2 25x5 35x3 45x1 60x1) 75xfail (30x5)
Deadlifts (135x5 155x3 185x1 225x1 245x1) 275x5 [PR] (135x5)
BB Curls (45x5) 70x6 70x6 70x6 1 min rest (too easy)
Tricep Pushdown (rope grip) 60x6 60x6 65x6 1 min rest
Back Extensions 10x8 10x8 10x8 1 min rest
The Plank 10x30sec 10x30 sec 10x75 sec 1 min rest

PR on deadlifts, real pumped about that. I know I can pull 300, I just don't want to jump weights that quickly. Squats felt good; still have some doubts on my form. Bench is stalling/close to stalling.

I feel like I need to deload. I really don't want to this week because A) I'm real close to pulling 300 B) The week after (23rd-28th) I'll be out of town so that's a deload in itself and C) I want to pull 300. But my bodies starting to feel the wear and tear, I haven't taken a break since I recovered from pneumonia- 5 weeks of training, I've made solid progress but I'm feeling a break. I might deload this week, or I might go hard this week, go out of town, then the week I come back lower the weights/reps for a week then come back hard.

Br0kenB
06-15-2009, 02:15 PM
Sick DL PR bro. Your lifts seem to have shot way up since you began this journal, god damn.

Krol
06-15-2009, 07:54 PM
Nice deadlifts man. 315 is just around the corner! :D

TheBrewerman
06-16-2009, 01:44 AM
Sick DL PR bro. Your lifts seem to have shot way up since you began this journal, god damn.

Well I was a bit premature calling that a PR. Just flipped through my notebook and I got 280x5 on 4/17. 3 weeks of pneumonia took that down a little. The numbers can be a little misleading- I think a lot of it is me gaining strength back I lost but hey it looks good so maybe I should just leave that part out :D

@ Krol- Going for 300 Friday! Don't like making a 25 lb jump on the set but fuck it I won't be lifting at all next week so I want to get it now while I can

6/16/09 Volume

Squats (45x5x2 75x5x2 95x3 120x1 140x1) 175x8 175x8 175x8 175x10 (135x5)
DB Bench (10x5x2 20x5 35x3 45x2) 60x6 60x6 60x6 60x6 (BAM! No way did I see this coming)
BB Row (65x5 85x5) 115x8 115x8 115x8 115x8
Back Extensions 10x8 10x8 10x8 1 min rest
The Plank 15x45sec 15x45sec 15x45sec 1 min rest

Was not expecting this good of a workout. Partied all weekend- my friend was in town and last night was his last night so instead of getting my 8 hours I slept on a foldout for about 5. Hungover all day usually does not = a good workout- especially after 3 nights of drinking and shitty sleep. During the first set of squats I really thought it was going to be shitty- but it never got bad, the last two sets really didn't feel bad at all. Getting 60x6 on all 4 DB Bench sets was huge- I missed the last two sets last week and then nailed it this week after treating my body like shit for 3 days? I was pumped.

Seeing Dave Matthews live tomorrow. Also, The Hangover is hilarious

Diet/Nutritional Breakdown


Calories: 3,134
Fat: 86.1g (20.5g saturated, 18.6g polyunsaturated, 19.5g monounsaturated)
Carbs: 243.3g (16.8g dietary fiber)
Protein: 358.4

Calorie Breakdown
Fat: 24% (6% saturated, 5% polyunsaturated, 6% monounsaturated)
Carbs: 31%
Protein: 45%

Calorie Balance:
Eaten: 3,134
Burned: 2,820

314 calorie excess

TheBrewerman
06-18-2009, 01:09 AM
6/17/09 Recovery

Front Squats (45x5x2 75x5x2 100x3 110x1) 135x5 135x5 135x6 (95x5) 2 min rest
Front Press (45x5x2 55x5 65x3 75x1) 95x6 95x6 95x7 (45x5) 2 min rest
Chin Ups (bodyweight measured right before) 168.4x8 168.4x8 168.4x8 [PR] 2 min rest
Decline Crunches 15x8 15x10 15x10 1 min rest

Diet/Nutritional Breakdown

Calories: 2,995
Fat: 79.2g (17.8g saturated, 14.5g polyunsaturated, 13.5g monounsaturated)
Carbs: 212.5g (15.5g dietary fiber)
Protein: 366

Calorie Breakdown
Fat: 24% (5% saturated, 4% polyunsaturated, 4% monounsaturated)
Carbs: 38%
Protein: 48%

Calorie Balance:
Eaten: 2,995
Burned: 2,737

258 calorie excess

Hit a PR on chins- glad I'm getting 8 across now, if I can maintain that for another workout I'll start adding weight. I think the Press numbers might be a PR but I'm not sure, it's an improvement over last week so I'll take it- all my lifts were improvements over last Wednesday so I had a pretty solid workout.

Saw the Dave Matthews Band last night, great show, too bad it MONSOONED all night- I was soaked, we left the parkas and tarp in the car and were too lazy to walk back and get them and, well, got what we deserved. I was also bummed he didn't play Watchtower. But hey, I'm nitpicking.

Jammed over my buddies house tonight- first time picking up a guitar in a week, I really haven't played as much as I used to this past year and it shows, I'm rusty. We should be getting weekly gigs now- singer has connections- so I'm getting back into playing guitar again.

Cardio tomorrow, then hitting that 300+ deadlift Friday :top:

TheBrewerman
06-18-2009, 09:11 PM
6/18/09

Stationary Bike: 5 min warm up
stretch
10 min HIT
5 min cool down
stretch

Also did a 20 min walk this evening

Did 10 minutes of HIT on a stationary bike (3.08 miles), 5 min warm up and 5 min cool down. Didn't want to go too hard on my legs, just wanted to get some blood flowing and stretch out afterward. Got called in to work tomorrow, waking up at 4:30 am :thumbsdown: but I'm going to sleep after I type this so I should be well rested for that DL PR I'm going to set :D

Diet/Nutritional Breakdown

Calories: 2,560
Fat: 105.0g (18.8g saturated, 20.1g polyunsaturated, 39.5g monounsaturated)
Carbs: 93.7g (11.0g dietary fiber)
Protein: 318.2

Calorie Breakdown
Fat: 36% (7% saturated, 7% polyunsaturated, 14% monounsaturated)
Carbs: 14%
Protein: 49%

Calorie Balance:
Eaten: 2,560
Burned: 2,671

101 calorie deficit

Kept carbs below 100g...really proud of that. Discovered olive oil in the closet and that helped get fat up while keeping carbs down- I'll still need more fat in my diet when I start a TCD when I move back on campus. Today was a good test day for the macro's and diet I'll be shooting for in the fall. I think this is the least amount of milk I've drank in a day in...well, forever. Green tea isn't a bad substitute- I love milk but on non-lifting days I need to cut down on it.

TheBrewerman
06-20-2009, 07:39 PM
6/20/09

Squats (45x5x2 95x5x2 135x3 155x1 175x1 215x1) 240x3 (135x5)
DB Bench (15x5x2 25x5 35x3 45x1 60x1) 75x1 (30x5)
Deadlifts (135x5 155x3 185x1 225x1 265x1) 300x3 [PR] (135x5)
BB Curls (45x5) 70x6 70x6 1 min rest (too easy)
Tricep Pushdown (rope grip) 65x6 65x6 1 min rest
Back Extensions 10x8 10x8 10x8 1 min rest
The Plank 15x45sec 15x45 sec 15x45 sec 1 min rest

Got that deadlift I wanted :D had to work 12 hours yesterday and went out for my buddie's birthday last night so I was working out a little hungover and exhausted from work, so I'm real satisfied with how today went. Had some left in me on squats but I didn't want to push it too hard. DB Bench- barely got my right arm up, I don't know why since I'm right handed but I feel like my right side is not as coordinated as my left- or maybe I'm just loading weights inbalanced. Whatever the reason, it's always my right arm that holds me back on these. Deadlifts were sweet- wasn't sure if I was going to get it but after the first one I exploded on the second rep, and knew I could get that third one.

Time to deload now- can't work out all week since I'll be at a leadership conference from Tuesday-Sunday. My bodie's exhausted from going hard for 6 weeks and all the work so I'm ready for some time off.

Gonzomedic
06-20-2009, 09:18 PM
Nice work man! Congrat's on the Deadlift!

Krol
06-21-2009, 11:14 AM
Awesome! :D

What do you do in a leadership conference?

TheBrewerman
06-21-2009, 05:10 PM
http://www.leadershape.org/home.asp

The fraternity is sending me- the chapter sends two people to the national conference each summer and they chose me this year. I get the feeling I'm going to starve

TheBrewerman
06-23-2009, 12:45 AM
Since I leave for LeaderShape in the morning and I'm on a week off of lifting I'm taking a little time to evaluate the progress (or lack thereof ;)) I've made in the past month since I got not-sick

Squats
5/29/09 230x2
6/20/09 240x3
237 -> 254 17 pound increase

Comments

New and improved form (I hope) took some adjusting but I'm getting closer to my old numbers. I could barely get 185x3 and now I'm working out with 175 so I'm very happy with the progress I've made on squats. Got a love-hate relationship with squats- I hate going into Volume day worksets but I come out feeling great, especially when I put up a PR Friday.

DB Bench
5/29/09 70xfail (we'll go with 65x1 for math's sake)
6/20/09 75x1
65 -> 75 10 pound increase

Still not happy with form. Still not educated enough on proper form. I need to go back to Barbell Bench and I'll do that when I'm back on campus but I don't have a workout bud/spotter here and I don't want a random spotter at the gym who decides to get a nice shoulder/trap workout during my bench sets..so it's dumbbells while I'm at home. Still, I put up 75's, I got 75x3 before I got sick so I'm almost back up to strength.

Deadlift
5/29/09 250x5
6/20/09 300x3
281 -> 318 37 pound increase

These might be my favorite lifts- squats have possibly lost that spot. Hitting that 300x3 felt GREAT. I feel like the 250x5 was me stopping before form broke down- don't wanna get hurt- but at the same time I've seen great progress on these so I won't sell myself short. I'm already shooting for 400 :D but of course..I gotta get 320 first.

Lifting Goals

Goal date: Friday, July 31st

Squat
Currently at 254. And that was tired from work/hungover. So I'm going for 275

DB Bench
Currently at 75x1. I'll be content with 80x2, but I'm shooting for 85x1

Deadlift
Currently at 300x3 (318). Goal is 320x3 (339).

Body

Feel much better. More definition in my legs and triceps- small but noticeable to me. Heart/cardiovascular system got real out of shape when I got sick and that's improved- I'm not struggling to breathe on Volume day as bad :D. My diet has improved so much by simpling logging everything I eat every day on Fitday. I though I knew what I was eating and how much protein/carbs/etc I was getting daily, but for me, NOTHING compares to having the numbers stare you in the face. I only wish I had been doing this all along.

Cardio/recovery needs to be more consistent and beneficial. The stationary bike is boring so I'm looking into getting a new bike and doing hill sprints. I love being outside and I've wasted two months of great summer weather doing my cardio indoors- NO MORE! We've also got a trampoline in the backyard- I want to see if that helps or hurts me recover.

Work will keep throwing curveballs at my training but that's only for summer and I'm making good money so I can deal with it. It can be good GPP-like work if it's on non-lifting days but we always seem to work on days I lift..oh well

I spend at least an hour a day on here reading, trying to learn from the experienced lifters..it's made a huge difference and it's only been a month. I can see myself making huge advances in the next year if I keep my shit straight and keep learning. Not to get ahead of myself, but I'm thinking 250/400/400 by New Year's :D

Krol
06-23-2009, 01:30 PM
Good job on increasing your lifts. Keep up the hard work.

TheBrewerman
07-01-2009, 01:16 AM
6/29/09 Volume

Squats (45x5x2 75x5x2 95x3 120x1 140x1) 170x8 170x8 170x8 170x8 (135x5)
DB Bench (10x5x2 20x5 35x3 45x2) 50x6 50x6 50x6 50x6
BB Row (65x5 85x5) 110x8 110x8 110x8 110x8
Back Extensions 10x8 10x8 10x8 1 min rest
The Plank 15x45sec 15x45sec 15x45sec 1 min rest

Didn't push myself too hard, just wanted to get back in the gym

6/30/09

Stationary bike: 20 min 5.89 miles
Jump rope: 50 both legs (30 sec rest) 25 right leg (30 sec rest) 25 left leg (30 sec rest) 50 alternating legs (I fail at these- 30 sec rest) 100 both legs
then shot some basketball and washed my car

[U]222 calorie deficit[/U

Leadership thing was pretty cool. I about starved and couldn't take another day of it, but it was worth it. Glad to be back though!

TheBrewerman
07-01-2009, 11:07 PM
7/01/09 Recovery

Front Squats (45x5x2 75x5x2 100x3 110x1) 135x5 135x5 135x5 (95x5) 1 1/2 min rest
Front Press (45x5x2 55x5 65x3 75x1) 95x6 95x6 95x6 (45x5) 1 1/2 min rest
Pull Ups (bodyweight measured right before) 167.8x5 167.8x5 167.8x5 [PR] 1 1/2 min rest
Decline Crunches 15x8 15x8 15x8 45 sec rest

Lifts didn't go down at all, even though I cut rest times. Replaced Chins with Pull-Ups- felt good

TheBrewerman
07-03-2009, 04:45 PM
7/3/09 Intensity

Squats (45x5x2 95x5x2 135x3 155x1 175x1 215x1) 235x5 (135x5)
DB Bench (15x5x2 25x5 35x3 45x1 60x1) 75x1 (30x5) not bad
Deadlifts (135x5 185x3 225x1 265x1) 300x3 (225x5)
Dips (BW+15) 183.2x5 183.2x5 183.2x5 1 min rest
Back Extensions 15x8 15x8 15x8 1 min rest
The Plank 15x45sec 15x45 sec 15x45 sec 1 min rest

Replaced BB Curls+Tricep Extensions with dips cause they're better and I'm still sore as fuck. Deads felt great- I could have done more actually. Squat form got shaky and I need to work on that. DB Bench was surprisingly easy- I couldn't get the second rep but the first one came easier than last time.

Good day lifting..now time to go celebrate the holiday :D

TheBrewerman
07-06-2009, 11:51 PM
7/6/09 Volume

Squats (45x5x2 75x5x2 95x3 120x1 140x1) 175x8 175x8 175x8 175x8 (135x5) 2 min rest, up 5 pounds
DB Bench (10x5x2 20x5 35x3 45x2) 60x6 60x6 60x6 60x6 1 1/2 min rest, repeat
BB Row (65x5 85x5) 115x8 115x8 115x8 115x8 2 min rest, repeat
Back Extensions 15x8 15x8 15x8 1 min rest
The Plank 15x45sec 15x45sec 15x45sec 1 min rest

20 min PM walk w/ ankle weights
5 min on the trampoline

Didn't do any cardio/stretching over the weekend and luckily that didn't hurt me. I was still stiff today though. My ass still hurts from squats- form felt much better today. DB bench wasn't too tough but I'm keeping it at 60 next week and not moving up until I OWN 60 lbs. BB Rows were shaky and I'm repeating 115 next week. Back Extensions and Planks made me sore- in a good way. I'm helping my friend move shit into her house tomorrow so that should be some good recovery work in addition to jumping rope/stationary biking (still haven't gotten a new bike or found some hills)

Diet/Nutritional Breakdown

Calories: 3,560
Fat: 159.8g (26.8g saturated, 39.0g polyunsaturated, 69.0g monounsaturated)
Carbs: 180.0g (23.0g dietary fiber)
Protein: 367.0

Calorie Breakdown
Fat: 40% (7% saturated, 10% polyunsaturated, 17% monounsaturated)
Carbs: 20%
Protein: 40%

Calorie Balance:
Eaten: 3,560
Burned: 2,956

604 calorie surplus

I was a little hungry today :D

TheBrewerman
07-09-2009, 12:23 AM
7/8/09 Recovery

Front Squats (45x5x2 75x5x2 100x3 110x1) 140x5 140x5 140x5 (95x5) 1 1/2 min rest
Front Press (45x5x2 55x5 65x3 75x1) 95x6 95x6 95x7 (65x5) 1 1/2 min rest
Pull Ups (bodyweight measured right before) 170.6x5 170.6x5 170.6x6 [PR] 1 1/2 min rest
Decline Crunches 15x8 15x9 15x10 45 sec rest

Wisdom teeth are starting to bleed..gotta come out soon

Diet/Nutritional Breakdown

Calories: 3,100
Fat: 130.5g (23.0g saturated, 32.5g polyunsaturated, 50.0g monounsaturated)
Carbs: 166.0g (19.0g dietary fiber)
Protein: 332.0

Calorie Breakdown
Fat: 37% (7% saturated, 9% polyunsaturated, 14% monounsaturated)
Carbs: 21%
Protein: 42%

Calorie Balance:
Eaten: 3,100
Burned: 2,749

351 calorie surplus

TheBrewerman
07-10-2009, 03:17 PM
7/10/09 Intensity

Squats (45x5x2 95x5x2 135x3 155x1 185x1 225x1) 240x3 (135x5)
DB Bench (15x5 25x3 35x1 45x1 60x1) 75x2 (30x5)
Deadlifts (135x5 185x3 225x1 275x1) 315x2 [PR] (225x5)
Dips (BW+15) 182.2x5 182.2x5 182.2x6 1 min rest
Back Extensions 15x8 15x8 15x8 1 min rest
Crunch Machine 50x8 50x8 50x8 1 min rest

Had a dentist appointment at 9am this morning and didn't sleep well and my diet wasn't right yesterday because I can barely fit food in my mouth at the moment, but I still set a Deadlift PR :D. Felt my grip getting a little weak though. Squat form was shaky. Already got my DB goal for the month, I'm happy about that.

Getting my wisdom teeth looked at Monday and then an appointment set to have them removed so I don't have to deal with their bullshit anymore. In the mean time I'm going camping for the weekend, and hopefully lifting early Monday (appointment is at 1:45) doesn't suck ass

TheBrewerman
07-13-2009, 11:18 PM
7/13/09 Volume

Squats (45x5x2 75x5x2 95x3 120x1 150x1) 180x8 180x8 180x8 180x8 (135x5) 2 min rest, up 5 pounds
DB Bench (10x5x2 20x5 30x3 45x2) 60x7 60x7 60x7 60x6 1 1/2 min rest, repeat
BB Row (65x5 85x5) 115x8 115x8 115x8 115x8 2 min rest, repeat
Back Extensions 15x8 15x8 15x8 1 min rest
Crunch Machine 50x8 50x8 50x8 1 min rest

Wisdom teeth come out Monday. Won't be able to lift Monday and Wednesday will depend on how the recovery is going. Won't be able to eat solid food for at least a few days :(

Just a quick nutritional rundown today. Experimenting with how to run a TCD- lots of olive oil and nuts today- I need to find more foods with a good fat content

Fats 50%
Protein 37%
Carbs 14%

Calories Eaten: 3,210
Calories Burned: 2,833

TheBrewerman
07-17-2009, 01:12 AM
7/14/09

Stationary bike- 35 min, 9.76 miles, 205 cals
Jump rope- 100 both legs (30 sec rest), 30 right leg (30 sec rest), 30 left leg (30 sec rest), 50 alternating legs (30 sec rest), 100 both legs
shot some basketball

7/15/09 Recovery

Front Squats (45x5x2 75x5x2 100x3 120x1) 140x6 140x6 140x6 (95x5) 1 1/2 min rest
Front Press (45x5x2 55x5 65x3 75x1) 95x7 95x7 95x6 (45x5) 1 1/2 min rest
Pull Ups (bodyweight measured right before) 167.4x5 167.4x6 167.4x6 1 1/2 min rest (target reps 17, target reached)
Decline Crunches 15x9 15x9 15x10 45 sec rest

Need to tone crunches down, I'm paranoid about hurting myself after my friend tore a muscle in his abs or some shit doing declines a few years ago

7/16/09

Weighed in at 163.4 after breakfast- losing weight while keeping strength- looks to me like I'm losing some fat

Treadmill: 2.0 miles, 4.0 inclines, 3.0 speed, 40 minutes
Jump rope- 100 both legs (30 sec rest), 30 right leg (30 sec rest), 30 left leg (30 sec rest), 50 alternating legs (30 sec rest), 100 both legs
shot basketball

Put an order in for more whey, casein, fish oil, and magnesium, which is scheduled to come in Monday- just in time. Was testing a TCD diet this week and so far so good- I can't tell if the "cravings" I have are for carbs or just for a different flavor in foods, but regardless it went well. Thursday's are going to be a mix day- not as many carbs as Friday and Saturday, but not as strict as other days.

For the past week (July 10-16) my nutrient ratios are as follows:
Fat 47% (162.3g)
Carbs 11% (88.5g)
Protein 41% (318.4g)

From what I've read about TCD's here (just about everything I can find), these percentages look right (if not, please let me know). I'm glad I've been able to keep protein at nearly 2x my bodyweight while still keeping fats at a higher percentage.

I plan on taking some measurements tomorrow to see if I've grown any- my lifts have gone up and I've already almost hit all my lifting goals two weeks ahead of time but because of the surgery I'm going to have to deload/take a week off much earlier than I had planned.

I got a nice convection oven for my birthday :D, which means I can keep cooking (NOT MICROWAVING thank god) food once I move into the fraternity house in the fall. Great little piece of equipment for just $35

TheBrewerman
07-18-2009, 07:48 PM
7/17/09 Intensity

Squats (45x5x2 95x5x2 135x3 160x1 185x1 225x1) 240x5 (135x5)
DB Bench (15x5 25x3 35x1 45x1 60x1) 75x2 (30x5) ALMOST had 3
Deadlifts (135x5 185x3 225x1 275x1) 315x3 [PR] (225x5)
Dips (BW+15) 182.4x5 182.4x5 182.4x5 1 min rest
BB Curls 65x6 65x6 45 sec rest
Back Extensions 15x8 15x8 15x8 45 sec rest
The Plank 15x30 sec 15x30 sec 15x30 sec 45 sec rest

Grip was giving out on deadlifts. I'll switch and supinate my left hand instead of my right since my left is giving out. I was close to getting 3x on DB bench, could have gotten the left DB but my right side gave out, don't know why my right is weaker.

Diet went well this week, I got a good idea on how to run a TCD and having little to no carbs didn't feel as bad as I thought it would

Surgery monday :(

TheBrewerman
07-21-2009, 01:39 AM
7/20/09

Surgery went fine this morning. The only tooth cut out is my bottom left and it's not bad at all. The worst part was eating today- I literally ate nothing but eggs and protein shakes all day. I got all my macros in perfect (better than usual actually) but am I starving and can't wait to expand to some real foods tomorrow.

Didn't get any cardio in obviously, I slept/rested all day. Got some quality guitar time in though, especially on meds :D

I'll be doing my Volume day tomorrow, Recovery Thursday, and skipping the Intensity workout this week as A) I'll be in Lexington Saturday and B) I'm de-loading as a pre-caution, I don't want to go high effort and strain my mouth and bleed or whatever, so there's no point in an Intensity day anyway.

I'll cut weights by about 50-60% this week and then come back firing next week. I'll update my goals too since I hadn't planned on de-loading this early.

Diet/Nutrition Breakdown

Calories: 2,541
Fat: 142.3g (29.4g saturated, 22.6g polyunsaturated, 73.1g monounsaturated)
Carbs: 49.3g (4.2g dietary fiber)
Protein: 262.8

Calorie Breakdown
Fat: 51% (10% saturated, 8% polyunsaturated, 25% monounsaturated)
Carbs: 7%
Protein: 42%

TheBrewerman
07-22-2009, 01:52 AM
7/21/09 Volume, DELOAD WEEK

Squats (45x5x2 75x5x2 95x3 120x1 150x1) 180x4 180x4 180x4 180x4 (135x5) 2 min rest
BB Bench (45x5x2 75x5 95x3 115x1) 135x3 135x3 135x3 135x3 (95x5)
BB Row (65x5 85x5) 115x4 115x4 115x4 115x4 2 min rest
Back Extensions 15x4 15x4 15x4 45 sec rest
Crunch Machine 50x4 50x4 50x4 45 sec rest

So I scratched the whole "deload weights by 50-60%" idea when I realized I can barely squat to half parallel with 108 lbs on my back, so I did what IA recommends for SPBR and cut the reps in half- it felt great. I still worked with my normal weights but because the reps were lower I could focus on form while still getting quality work in. I'm switching to BB Bench but staying away from working to failure (which I need to do anyway) since I won't have a spotter til August.

I'm recovering fine from the wisdom teeth removal..no swelling or anything, I got pretty lucky there.

Thursday I plan on doing some muscle fiber tests along with the Recovery workout I normally do.

Diet/Nutritional Breakdown

Calories: 3,256
Fat: 170.3g (40.5g saturated, 13.6g polyunsaturated, 53.0g monounsaturated)
Carbs: 100.2g (3.4g dietary fiber)
Protein: 311.2

Calorie Breakdown
Fat: 48% (11% saturated, 4% polyunsaturated, 15% monounsaturated)
Carbs: 13%
Protein: 39%

TheBrewerman
07-24-2009, 12:00 AM
7/23/09 Recovery DELOAD

Front Press (45x5x2 55x5 65x3 75x1) 95x3 95x3 95x3 (45x5) 1 min rest
Front Squats (45x5x2 75x5x2) 100x5 100x5
Pull Ups (bodyweight measured right before) 165.4x3 165.4x3 165.4x3
Decline Crunches 15x5 15x5 15x5 45 sec rest

TheBrewerman
07-26-2009, 11:48 PM
7/26/09 Volume

Hours slept: 6/7ish
Sleep Quality: 2/5
Waking mood: 2.5/5
Energy Level: 3/5

5 min stationary bike warm up- 1.00 miles
dynamic stretching

Squats (45x5x2 75x5x2 95x3 120x1 150x1) 180x8 180x8 180x8 180x8 (135x5) 1.5 min rest, up 5 pounds
BB Bench (45x5x2 70x5 100x3 115x1) 135x6 135x6 135x6 135x6 (95x5) 1 1/2 min rest, repeat
BB Row (65x5 85x5) 115x8 115x8 115x8 115x8 1 1/2 min rest, repeat
Back Extensions 20x8 20x8 20x8 45 second rest
Decline Crunches 15x8 15x8 15x8 45 second rest

Training Ranking: 8

Nutrition: 2.5/3
Sleep: 1/3
Recovery Modalities: 0/1
Stress: 1.5/3

Recovery total: 5

Celebrated my friends birthday last night, had a shitty night of sleep on two couches. Woke up early, drove home and slept for 3 more hours, totals to like 8/9ish but the quality was so bad I really only got the equivalent of 7 hours or so. Felt great coming off the de-load week, I cut all my rest times but weights stayed the same. Squats go up 5 lbs, bench and rows stay the same. Rows were real difficult, some bad cheating occurred on the last two sets.

Recovery stuff kinda sucked today. Nutrition was fine other than a cheat brownie I had. I had planned to walk in the evening and then stretch but I never got to it, for no reason either, I've done nothing all night. I'm a little stressed because my laptop is broken and needs to be fixed before I move back to school (3 weeks), 99% positive it's the hard drive which is NOT GOOD and my files are not backed up. Sleep sucked too.

Long day of work tomorrow...hopefully getting up early to walk and shoot some basketball at the gym before work

Diet/Nutrition Breakdown

Calories: 3,310
Fat: 167.2g (28.8g saturated, 28.0g polyunsaturated, 72.5g monounsaturated)
Carbs: 116.0g (15.0g dietary fiber)
Protein: 342.0

Calorie Breakdown
Fat: 45% (8% saturated, 8% polyunsaturated, 20% monounsaturated)
Carbs: 14%
Protein: 41%

TheBrewerman
07-29-2009, 12:19 AM
Got called into work yesterday so I didn't get to do cardio...weak

7/28/09

Hours Slept: almost 9
Sleep Quality: 4/5
Waking Mood: 4/5
Energy Level: 4/5

5 min stationary bike 1.02 miles
dynamic stretching

Front Squats (45x5x2 75x5x2 105x3 125x1) 140x5 140x5 140x5 (45x5) 1 min rest
Front Press (45x5x2 55x5 65x3 75x1) 95x6 95x6 95x6 1 min rest (65x5)
Pull Ups (bodyweight measured right before) 165.8x5 165.8x5 165.8x5
Planks 15x45 sec 15x45 sec 15x45 sec

Training: 7/10

Nutrition: 3/3
Sleep: 2.5/3
Recovery Modalities: 0/1 (felt sick, didn't do yoga/stretch)
Stress: 2/3

Recovery: 7.5/10

Had stomach cramps basically all day so I didn't stretch and didn't eat as much. Have to work again tomorrow...so prolly no cardio again...weak.

Diet/Nutrition Breakdown

Calories: 3,025
Fat: 153.5g (28.3g saturated, 27.1g polyunsaturated, 65.5g monounsaturated)
Carbs: 120.7g (15.0g dietary fiber)
Protein: 303.2

Calorie Breakdown
Fat: 45% (8% saturated, 8% polyunsaturated, 19% monounsaturated)
Carbs: 16%
Protein: 39%

TheBrewerman
08-01-2009, 08:15 PM
7/31/09 Intensity

Hours Slept: almost 10
Sleep Quality: 4/5
Waking mood: 4/5
Energy level: 4/5

5 min stationary bike .98 miles
dynamic stretching

Squats (45x5x2 95x5x2 135x3 160x1 185x1 225x1) 245x4 (185x5)
DB Bench (15x5 25x3 35x1 45x1 60x1) 75x1 (40x5) bad grip in right hand
Deadlifts (135x5 185x3 225x1 275x1) 315x3 (225x5) went for four but back bowed, didn't want to risk an injury
Dips (BW+15) 180.4x5 180.4x5 180.4x5 1 min rest
BB Curls 65x6 65x6 45 sec rest
Back Extensions 20x8 20x8 45 sec rest

Training Score: 8.5/10 (went pretty damn hard)

Nutrition: 2/3
Sleep: 3/3
Recovery Modalities: 0.5/1
Stress: 2/3

Recovery Score: 7.5

Squats felt awesome. DB Bench failed but I switched up my benching on Volume days so I'll blame it on that. Deadlifts...I could have gotten four but my form off the ground was bad on the last attempt and I didn't want to hurt myself so I bailed on the attempt. Dropped ab work from Intensity days, and dropped back extensions to two sets, so my total work sets for the day are 12. I'm thinking of adjusting the Volume and Recovery days to do the same, I think it was SB who mentioned this in a thread and it caught my attention. I'm taking tape measurements either after my next Recovery lift day or next week and see if I've made progress- if not I will probably switch to SPBR once I move back

I also noticed I've slacked on my off days this week- I've been real lazy about cardio and stretching, which is a BIG no-no, especially stretching/yoga. Work makes it tough but not undo-able and I've used work this week as an excuse- time for that to stop

TheBrewerman
08-03-2009, 12:46 AM
8/02/09 Volume

Hours slept: 9ish
Sleep Quality: 4/5
Waking mood: 4/5
Energy Level: 4/5

5 min stationary bike warm up- 0.99 miles
dynamic stretching

Squats (45x5x2 75x5x2 95x3 120x1 150x1) 185x8 185x8 185x8 185x8 (135x5) 1.5 min rest, up 5 pounds
BB Bench (45x5x2 70x5 100x3 115x1) 135x6 135x6 135x6 135x7 (95x5) 1 1/2 min rest
BB Row (65x5 85x5) 115x8 115x8 115x8 115x9 1 1/2 min rest, (95x5)
Back Extensions 20x8 20x8 45 second rest
Decline Crunches 20x8 20x8 45 second rest

Training Ranking: 8.5

Nutrition: 3/3
Sleep: 2.5/3
Recovery Modalities: 1/1 (lil over 5 minutes stretching, and 10 minutes of yoga)
Stress: 2/3

Recovery total: 8.5

Work tomorrow so I only got one day in between lifting instead of the usual two..and I felt it. The 1.5 minute rest between squats is tough- I didn't feel like I had to puke but I felt close to that point. Bench form is still mediocre and shaky at best and needs improvement; I am stronger than the numbers I'm putting up. Rows are tough but my back is improving and looking better every day. I cut a set off of back extensions and crunches to tone the volume down a bit on these days.

Diet/Nutrition Breakdown

Calories: 3,465
Fat: 185.0g (32.0g saturated, 39.0g polyunsaturated, 70.5g monounsaturated)
Carbs: 145.0g (21.0g dietary fiber)
Protein: 321.0

Calorie Breakdown
Fat: 47% (8% saturated, 10% polyunsaturated, 18% monounsaturated)
Carbs: 16%
Protein: 36%

TheBrewerman
08-04-2009, 02:16 AM
No cardio today. Worked for 4 hours or so and then spent 3 hours setting up my new home theater system.

Then I found out my neighbor, who I've been friends with since I was 5, stole my wallet and used my debit card. My dad and I tracked him down and we're dealing with this shit now...needless to say my stress levels are a bit high...I need to get out of here

TheBrewerman
08-05-2009, 12:48 AM
8/04/09

Hours Slept: almost 8
Sleep Quality: 4/5
Waking Mood: 3/5
Energy Level: 3/5

dynamic stretching
5 min stationary bike 1.01 miles

Front Squats (45x5x2 75x5x2 100x3 125x1) 140x6 140x6 140x6 (95x5) 1 1/2 min rest
Front Press (45x5 55x5 65x3 75x1) 95x6 95x6 95x7 1 min rest (65x5)
Pull Ups (bodyweight measured right before) 167.4x5 167.4x5 167.4x5 1 1/2 rest
Planks 15x45 sec 15x45 sec 15x45 sec 45 sec rest

Training: 7/10

Nutrition: 2.5/3
Sleep: 2/3
Recovery Modalities: 1/1 (yoga)
Stress: 2/3

Recovery: 7.5/10

Can't complain, had a good one today

Diet/Nutrition Breakdown

Calories: 3,310
Fat: 174.8g (33.8g saturated, 33.0g polyunsaturated, 59.5g monounsaturated)
Carbs: 123.0g (17.0g dietary fiber)
Protein: 323.0

Calorie Breakdown
Fat: 47% (8% saturated, 10% polyunsaturated, 18% monounsaturated)
Carbs: 15%
Protein: 38%

Did a few measurements too, just to check on my progress.

Left Quad- 21.5" (up 4 inches)
Right Quad- 21.6/7" (up 5-6 inches)
Left Arm- 12.2" (13.3" flexed) (not noticeable)
Right Arm- 12.2" (13.3ish" flexed) (not noticeable)
Hips- a little over 38" (up .3 inches)
Waist- almost 34" (up .3 inches)
Calves- 14.3" (up .1 inch)
Chest- a little over 40" (up 3 inches)

Some of these are hard to do on my own (especially chest- something tells me I'm not measuring it correctly) but...as long as I measure incorrectly the same time, if there's growth there's growth, even if the actual measurement is off :D kinda disappointed waist went up but that's what I get for not doing cardio

TheBrewerman
08-06-2009, 12:27 AM
8/05/09

Hours Slept: almost 8?
Sleep Quality: 3/5
Waking Mood: 3.5/5
Energy Level: 3.5/5

Treadmill: 30 min, 4.5 incline, 3.0 speed, 1.50 miles
Jump rope: 50 both legs (30 sec rest) 25 right leg (30 sec rest) 25 left leg (30 sec rest) 50 alternating legs (30 sec rest) 50 both legs (30 sec rest)
Shot basketball for 30 minutes

Training: 5.5/10

Nutrition: 2.5/3 (we ran out of veggies)
Sleep: 2/3
Recovery Modalities: 1/1 (yoga, stretching)
Stress: 2/3

Recovery: 7.5/10

Finally did cardio..

Diet/Nutrition Breakdown

Calories: 3,155
Fat: 173.0g (31.5g saturated, 27.1g polyunsaturated, 66.0g monounsaturated)
Carbs: 47.7g (11.0g dietary fiber)
Protein: 350.7

Calorie Breakdown
Fat: 49% (9% saturated, 8% polyunsaturated, 19% monounsaturated)
Carbs: 6%
Protein: 45%

Got another supplement shipment in today- NOW ADAM, a Vitamin C supplement, and Supplement Direct Taurine powder. I also got a shitload of free samples I'll be trying out over the next few weeks. I'm looking to order NOW Creatine and Supplement Direct BCAA's next week (I have a BB.com coupon I forgot to use on this order, so I'm trying out creatine and BCAA's). On my next protein order I'll be adding in a Calcium/Magnesium/Zinc vitamin after reading the "How to Train Yourself" thread and checking my intakes of these vitamins- none are at 300% RDA.

So, my supp intake will look like this rather soon:

Optimum 100% Whey( used mainly PWO, and buffered with fats/veggies)
Optimum 100% Casein (I'm trying to keep my total protein intake from powder at or under 150g a day)
NOW ADAM Multivitamin
NOW Creatine Monohydrate (5g 3x a day, 10g post-workout)
Supplement Direct Taurine (3 grams 3x a day)
Supplement Direct BCAA (during lifting)
Creative Labs White Flood (pre-workout)
NSI Calcium-Magnesium-Zinc tablets
Thompson Calcium Magnesium with Zinc tablets
Nature's Science Vitamin C-1000
Twinlab's Norwegian Cod Liver Oil (25 mL daily)
Bigelow Green Tea- 8 cups daily

Deciding to give creatine a try. I don't know why I haven't before. A few things I'm unsure of

*Creatine dosing- I'm going off the guidelines IA laid out in the thread, are these correct? I've read it's taken pre-workout but I don't know jack shit about it
*Fish oil- I don't know the density of Twinlab's so I don't know how many grams that is a day..it's 5 teaspoons, 1 serving = 5 mL so 25 mL a day

Other than that I'll be set on supps for awhile. Diet is going well, aiming for 3000 calories on cardio days and 3300-3500 on lifting days. Still need to get my carb-up days dialed in correctly.

Hope to set some PR's tomorrow!

ktm_Wrench
08-06-2009, 01:47 AM
Well detailed log man. I know it's exciting but don't get too caught up with supplements! Make sure you can consider your diet GREAT.

TheBrewerman
08-09-2009, 09:15 PM
Well detailed log man. I know it's exciting but don't get too caught up with supplements! Make sure you can consider your diet GREAT.

Yeah I'm cutting out the BCAA's, the price total for all of those was getting kind of high. I could cut the WF, I'm considering getting a different pre-workout supp anyway.

8/6/09 Intensity

Squats (45x5x2 95x5x2 135x3 160x1 185x1 225x1) 245x5 (185x5)
DB Bench (15x5 25x3 35x1 45x1 60x1) 75xfail
Deadlifts (135x5 185x3 225x1 275x1) 320x2 [PR] (225x5)
Dips (BW+20) 186x5 186x5 45 sec rest
Back Extensions 20x8 20x8 45 sec rest

Was in Lex partying all weekend so no nutrition shit. Squats weren't to failure and felt good. Don't know what's up with my DB bench

I'm switching to SPBR starting tomorrow. The V-R-I has given me good strength gains, but it's been four months and starting to get a little stale. I debated between SPBR and Ex's routine and SPBR wins out for now- Ex's would be great because I'd never have to lift hungover on Fridays, but I have class straight from 9:30 to 5 on Tuesdays and the gym is always crowded that late. There's a good chance I'll switch to it in October when horse racing meets start anyway. I'll see how the hungover Friday workouts go for a few weeks and work from there.

SPBR Routine

Monday
Squat 2 x 5
Pullthroughs 3 x 10
Bent Row 4 x 6
Barbell Curl 3 x 8
Calf Raises 3 x 15

Wednesday
Bench Press 3 x 5
Incline Dumbbell Bench Press 4 x 8
Military Shoulder Press 3 x 8
Tricep Pushdowns (rope grip) 3 x 10
Ab work 3 x 10

Friday
Deadlift 2 x 5
Leg press 2 x 10
Lat pull-down 4 x 6 (switching to chins after this week)
Dumbbell Curl 3 x 8
Calf Raises 3 x 15

Monday
Incline bench press 3 x 5
Dumbbell Bench Press 4 x 8
Dumbbell Shoulder Press 3 x 8
Tricep pushdowns (V-bar grip) 3 x 10
Ab work 3 x 10

Can't wait to start tomorrow

TheBrewerman
08-10-2009, 11:51 PM
8/10/09

Hours Slept: 7-8
Sleep Quality: 3/5
Waking Mood: 2.5/5
Energy Level: 4/5

Treadmill 5 min 0.24 miles
dynamic stretching

Squats (45x5x2 95x5x2 135x3 165x1 195x1) 210x5 210x5 210x5 (2 min rest)
1.5 min rest
Pullthroughs 50x10 50x10 50x10 (1 min rest)
3.5 min rest (had to set up for rows and get water)
Bent Row (65x5 85x5) 115x6 115x6 115x6 115x6 (1.5 min rest)
2 min rest
Barbell Curl (45x5) 65x8 65x8 65x8 (1 min rest)
1.5 min rest
Calf Raises (95x10) 155x15 155x15 155x15 (1 min rest)

Training: 8/10

Had a good day lifting-wise. Lost my balance at the start of the second set of squats and almost fell on my face- that was embarrassing, but I recovered. Got some funny looks on pullthroughs but they worked my hams/glutes great. LOVED the calf raises- I've never trained calves before and the pump/burn felt great.

Nutrition: 3/3
Sleep: 1.5/3
Recovery Modalities: 1/1 (yoga)
Stress: 1/3

Recovery: 5.5/10

Score: -2.5

Recovery stuff sucked...didn't sleep well and I'm having people/relationship issues so I'm a little stressed right now..oh well. Moving in Friday and looking forward to new people

Diet/Nutrition Breakdown

Calories: 3,478
Fat: 193.5g (34.2g saturated, 27.5g polyunsaturated, 83.0g monounsaturated)
Carbs: 107.0g (14.0g dietary fiber)
Protein: 332.5

Calorie Breakdown
Fat: 50% (9% saturated, 7% polyunsaturated, 21% monounsaturated)
Carbs: 12%
Protein: 38%

TheBrewerman
08-11-2009, 11:38 PM
8/11/09

Hours Slept: 8-9
Sleep Quality: 4/5
Waking Mood: 3.5/5
Energy Level: 4/5

Stationary bike: 30 minutes, 6.21 miles. Kept the RPM >80, <85
Jump rope: 50 both legs (30 sec rest) 25 right leg (30 sec rest) 25 left leg (30 sec rest) 50 alternating legs (30 sec rest) 50 both legs
shot basketball for 25 minutes

Training: 6.5/10

Prolly went a little too hard but no big deal since there's no leg training tomorrow..that's gonna feel weird.

Nutrition: 2.5/3
Sleep: 2/3
Recovery Modalities: 0/1
Stress: 2/3

Recovery: 6.5/10

Score: 0

Didn't make time to stretch/do yoga, I packed for awhile today and spent a good amount of time looking for a desk and entertainment stand.

Diet/Nutrition Breakdown

Calories: 3,414 (we ordered wings :D)
Fat: 212.3g (43.7g saturated, 43.3g polyunsaturated, 94.0g monounsaturated)
Carbs: 62.7g (9.0g dietary fiber)
Protein: 310.5

Calorie Breakdown
Fat: 56% (11% saturated, 11% polyunsaturated, 25% monounsaturated)
Carbs: 7%
Protein: 37%

TheBrewerman
08-13-2009, 12:41 AM
8/12/09

Stationary bike, 5 min, 1.04 miles

Bench Press (45x5x2 75x5x2 105x3 135x1) 145x5 145x5 145x5 (95x5), not to failure, 2 min rest
2 1/2 min rest
Incline DB Press 40x8 40x8 40x8 40x8 1 min rest
2 min rest
Military Shoulder Press (45x5 65x5) 85x7 75x8 75x7 1 1/2 min rest
2 min rest
Tricep Pushdown, Rope Grip 40x10 40x10 40x10 1 min rest
2 min rest
Decline Crunches (1 plate incline) 15x10 15x10 15x10

Military press failed..I think I underestimated how fatigued they would be from the incline presses. Otherwise had a good day

TheBrewerman
08-16-2009, 12:11 PM
8/14/09

7 min walk to gym
2 min row

Deadlift (65x5 110x10 150x5 190x3 220x1 245x1) 275x5 275x5 275x5 (3 min rest)
2 min rest
Leg press 200x10 200x10 1 min rest
5 min rest
Chin ups (BW 166) 166x6 166x6 166x6 166x6 (1 1/2 min rest)
2 min rest
Dumbbell Curl 30x8 30x8 30x8 (1 min rest)
3 min rest (had to set up the rack)
Calf Raises 155x15 155x15 155x15 (1 min rest)

TheBrewerman
08-17-2009, 09:22 PM
8/16/09

Incline bench press (45x5 45x10 75x5 95x3 105x1) 115x5 115x5 115x5 2 min rest
2 min rest
Dumbbell Bench Press 50x8 50x8 50x8 50x8 1 1/2 min rest
Dumbbell Shoulder Press (15x5) 30x8 30x8 30x8 1 1/2 min rest
3 min wait (on grip)
Tricep pushdowns (V-bar grip) 40x10 40x10 40x10 1 min rest
Decline Crunches 15x10 15x10 15x10

Life's been hectic since I moved in. Nutrition has sucked, gotten a lot of work in moving myself and other people in. Everything should calm down after next week

TheBrewerman
08-19-2009, 07:29 PM
8/18/09

walk to gym
dynamic stretching

Squats (45x12 85x6 120x5 155x3 175x1 200x1)) 215x5 215x5 215x5 (2 min rest)
2 min rest
Pullthroughs 50x10 50x10 50x10 (1 min rest)
3 min rest
Bent Row (65x5 85x5) 120x6 120x6 120x6 120x6 (1.5 min rest)
1 1/2 min rest
Barbell Curl 70x8 70x8 70x8 (1 min rest)
1.5 min rest
Calf Raises 155x15 155x15 155x15 (1 min rest)

Surprised my weights haven't gone down..I'm exhausted and I've been drinking every day :D I've kept my protein intake at 1.5xbodyweight though so that might be why

TheBrewerman
08-29-2009, 10:16 AM
Rush week is over, thank God. I can't remember the last time I slept for more than 6-7 hours. My diet has been shit. I haven't lifted or done cardio. Now that all this shit is over I can go back to focusing on lifting

TheBrewerman
09-01-2009, 05:28 PM
8/31/09

walk to gym

Squats (45x12 85x6 115x5 145x3 165x1 190x1)) 205x5 205x5 205x5 (2 min rest) up 5
2 min rest
Pullthroughs 50x10 50x10 50x10 (1 min rest)
2 1/2 min rest
Bent Row (65x5 85x5) 115x6 115x6 115x6 115x6 (1.5 min rest) up 5
2 min rest
Barbell Curl 70x8 70x8 70x8 (1 min rest)
1.5 min rest
Calf Raises 145x15 145x15 145x15 (1 min rest)

Diet/Nutrition Breakdown

Calories: 3,671
Fat: 189.0g (36.5g saturated, 27.0g polyunsaturated, 65.5g monounsaturated)
Carbs: 155.5g (12.0g dietary fiber)
Protein: 335.5

Calorie Breakdown
Fat: 46% (9% saturated, 7% polyunsaturated, 16% monounsaturated)
Carbs: 17%
Protein: 37%

TheBrewerman
09-02-2009, 12:54 AM
9/1/09

Hours slept: 7 or so
Sleep quality: 4/5
Waking mood: 4/5
Energy level: 3/5

no training today...class from 9:30 to 4:30..walked around a lot

Training: 4/10

Nutrition: 2.5/3
Sleep: 2/3
Recovery Modalities: 0/1
Stress: 3/3 feeling good

Recovery: 7/10

EDIT- forgot to post this

9/2/09

walk to gym

Bench Press (45x12 70x6 95x5 110x3 130x1) 145x5 145x5 145x5 2 min rest
2 min rest
Incline DB Press 40x8 40x8 40x8 40x8 1 min rest
2 1/2 min rest
Military Shoulder Press 70x8 70x8 70x8 1 1/2 min rest
3 min rest
Tricep Pushdown, Rope Grip 40x10 45x10 45x10 1 min rest
1 min rest
Decline Crunches 15x10 15x10 15x10 1 min rest

TheBrewerman
09-11-2009, 01:30 PM
9/4/09

7 min walk to gym
5 min row
15 min wait for the damn bumper weights..

Deadlift (65x12 110x6 150x5 190x3 220x1 245x1) 275x5 275x5 275x5 (3 min rest)
2 min rest
Leg press 210x10 210x10 1 min rest
3 1/2 min rest
Chin ups (BW 165.6) BWx6 BWx6 BWx6 BWx5 (1 1/2 min rest)
2 min rest
Dumbbell Curl 30x8 30x8 30x8 (1 min rest)
8 min rest (had to wait on the rack)
Calf Raises 155x15 155x15 155x15 (1 min rest)

TheBrewerman
09-11-2009, 01:31 PM
9/7/09

Incline bench press (45x12 75x6 95x3 105x1) 115x5 115x5 115x5 2 min rest
2 min rest
Dumbbell Bench Press 50x8 50x8 50x8 50x8 1 1/2 min rest
Dumbbell Shoulder Press (15x5) 30x8 30x8 30x8 1 1/2 min rest
1 min rest
Tricep pushdowns (Straight-bar grip) 40x10 40x10 40x10 1 min rest
1 1/2 min rest
Hanging Leg Raises Bodyx10 Bodyx10 1 1/2 min rest

TheBrewerman
09-11-2009, 01:35 PM
9/9/09

Hours Slept: 7 1/2
Sleep Quality: 4/5
Waking Mood: 4/5
Energy Level: 4/5

dynamic stretching
walk to gym

Squats (45x12 85x6 115x5 145x3 170x1 190x1)) 210x5 210x5 210x5 (2 1/2 min rest) up 5
3 min rest
Pullthroughs 50x10 50x10 50x10 (1 min rest) keep same
2 1/2 min rest
Bent Row (65x5 85x5) 120x6 120x6 120x6 120x6 (1.5 min rest) same
2 min rest
Barbell Curl 70x8 70x8 70x8 (1 min rest)
1.5 min rest
Calf Raises 150x15 150x15 150x15 (1 min rest)

walk back
jump rope:
50 both legs (30 sec rest) 25 right leg (30 sec rest) 25 left leg (30 sec rest) 50 alternating legs (30 sec rest) 50 both legs (30 sec rest)

Training: 8

Nutrition: 2/3
Sleep: 2/3
Recovery Modalities: 0.5/1 (need to do more)
Stress: 2.5/3

Recovery: 7

-1 overall

TheBrewerman
09-11-2009, 01:43 PM
Hours Slept: 8?
Sleep Quality: 3/5
Waking Mood: 4/5
Energy Level: 4/5

9/11/09

walk to gym

Bench Press (45x12 75x6 100x5 115x3 135x1) 150x5 150x5 150x5 2 1/2 min rest, up 5 next time
2 1/2 min rest
Incline DB Press 40x8 40x8 40x8 45x8 1 min rest
2 1/2 min rest
Military Shoulder Press 70x8 70x8 75x8 2 min rest
1 1/2min rest
Tricep Pushdown, Rope Grip 45x10 45x10 45x10 1 min rest
1 min rest
Decline Crunches 15x10 15x10 15x10 1 min rest

walk back
jump rope:
50 both legs (30 sec rest) 25 right leg (30 sec rest) 25 left leg (30 sec rest) 50 alternating legs (30 sec rest) 50 both legs (30 sec rest)

TheBrewerman
09-20-2009, 04:57 PM
9/14/09

Hours Slept: 8 1/2
Sleep Quality: 4.5/5
Energy Level: 4/5
Waking Mood: 5/5

dynamic stretching
walk to gym

Deadlift (65x12 110x6 155x5 195x3 225x1 250x1) 280x5 280x5 280x5 (3 min rest)
2 1/2 min rest
Leg press 220x10 220x10 1 min rest
3 1/2 min rest
Chin ups (BW 166.6) BWx6 BWx6 BWx6 BWx6 (1 1/2 min rest)
2 min rest
Dumbbell Curl 30x8 30x8 30x8 (1 min rest)
2 min rest
Calf Raises 165x15 165x15 165x15 (1 min rest)

walk back
jump rope:
50 both legs (30 sec rest) 25 right leg (30 sec rest) 25 left leg (30 sec rest) 50 alternating legs (30 sec rest) 50 both legs (30 sec rest)

Training Score: 7.5

Nutrition: 2.5/3
Sleep: 2.5/3
Recovery Modalities: 0/1
Stress: 3/3

Recovery Score: 8

Overall Score: +0.5

TheBrewerman
09-20-2009, 04:58 PM
9/15/09

Hours Slept: 7
Sleep Quality: 5/5
Waking Mood: 4/5
Energy Level: 3/5

Flag football practice

Training Score: 6

Nutrition: 3/3
Sleep: 2/3
Recovery Modalities: 0.5/1 (stretch more)
Stress: 2.5/3

TheBrewerman
09-20-2009, 05:01 PM
9/16/09

Hours Slept: about 8
Sleep Quality: 4/5
Waking Mood: 4/5
Energy Level: 4/5

walk to gym

Incline bench press (45x12 55x6 70x5 90x3 100x1 110x1) 125x5 125x5 125x5 2 min rest
2 min rest
Dumbbell Bench Press 50x8 50x8 50x8 50x8 1 min rest
Dumbbell Shoulder Press 30x8 30x8 35x8 2 min rest
1 min rest
Tricep pushdowns (Straight-bar grip) 40x10 40x10 50x10 1 min rest
1 min rest
Hanging Leg Raises Bodyx10 Bodyx10 Bodyx10 1 min rest

TheBrewerman
09-20-2009, 05:04 PM
9/18/09

Hours Slept: 7/8
Sleep Quality: 3/5
Waking Mood: 2/5
Energy Level: 4/5

dynamic stretching
walk to gym

Squats (45x12 85x6 120x5 150x3 170x1 195x1) 215x5 215x5 215x5 (2 1/2 min rest) switch to box squats
2 1/2 min rest
Pullthroughs 55x10 55x10 55x10 (1 min rest) keep same
2 1/2 min rest
Bent Row (65x5 85x5) 120x6 120x6 120x6 120x6 (1.5 min rest) same
4 1/2 min piss break/rest
Barbell Curl 70x8 70x8 70x8 (1 min rest)
2 min rest
Calf Raises 165x15 165x15 165x15 (1 min rest) up 5, easy

TheBrewerman
09-23-2009, 05:58 PM
PROGRESS

Last Measurement

8/04/09

Left Quad- 21.5"
Right Quad- 21.6/7"
Left Arm- 12.2" (13.3" flexed)
Right Arm- 12.2" (13.3ish" flexed)
Hips- a little over 38"
Waist- almost 34"
Calves- 14.3"
Chest- a little over 40"

New Measurements

9/23/09

left quad; just under 22" (up .5 inches)
right quad: just under 22"
left arm: 12.5" (13.5" flexed) (up .3 inches)
right arm: 12.5" (13.6" flexed)
hips: 38.5" (up a little)
waist: 33.5" (DOWN .5 inches)
calves: 14.3" (same)
chest: 41" (up one inch)

Waist went down and everything but my calves are up...I'll take it. This is the best I've felt in awhile- my routine AND diet are apparently working at the same time finally.

Thank you IA, and every other mod/smart person on this board

Wavelength
09-23-2009, 10:05 PM
Solid progress for 6 weeks

TheBrewerman
09-29-2009, 06:24 PM
9/21/09

Hours slept: 7.5
Sleep quality: 2/3
Waking mood: 4/5
Energy level: 3.5/5

Bench Press (45x12 80x6 105x5 120x3 140x1) 155x5 155x5 155x5 2 1/2 min rest,
2 1/2 min rest
Incline DB Press 40x8 40x8 40x8 45x8 1 min rest
5 min rest
Military Shoulder Press 70x8 75x8 75x8 2 min rest
1 1/2min rest
Tricep Pushdown, Rope Grip 45x10 45x10 45x10 1 min rest
7 min rest
Decline Crunches 15x10 15x10 20x10 1 min rest

Training: 7/10

Nutrition: 2.5/3
Sleep: 2/3
Recovery Modalities: 0/1
Stress: 2.5/3

Recovery: 7/10

Overall: 0

TheBrewerman
09-29-2009, 06:28 PM
9/23/09

Deadlift (65x12 115x6 160x5 200x3 230x1 255x1) 285x5 285x5 285x5 (3 min rest)
2 min rest
Leg press 225x10 225x10 1 min rest
1 min rest
Chin ups (BW 167.8) BWx6 BWx6 BWx6 BWx6 (1 1/2 min rest)
2 min rest
Dumbbell Curl 30x8 30x8 30x8 (1 min rest)
2 min rest
Calf Raises 175x15 175x15 175x15 (1 min rest)

9/25/09

Incline bench press (45x12 60x6 75x5 95x3 105x1 115x1) 135x5 135x5 135x5 2 min rest
2 min rest
Dumbbell Bench Press 50x8 50x8 50x8 50x8 1 min rest
5 min rest
Dumbbell Shoulder Press 30x8 35x8 35x8 2 min rest
3 min rest
Tricep pushdowns (Straight-bar grip) 45x10 45x10 50x10 1 min rest
1 min rest
Hanging Leg Raises Bodyx10 Bodyx10 Bodyx10 1 min rest

Taking the week off to let my body recover

DOA
09-29-2009, 07:11 PM
good job man you doing good, the SPBR is great for the early years of lifting, only wished i found it 2 years ago

TheBrewerman
09-30-2009, 02:43 PM
good job man you doing good, the SPBR is great for the early years of lifting, only wished i found it 2 years ago

Thanks man, it really is working great for me so far. Three months ago 275x5 on deads was a PR for me, now I'm doing work sets with 285...and my diet still needs to improve a bit so I feel confident I'm going to make even better progress when I start again Monday.

I'll be following your log, good luck

TheBrewerman
10-06-2009, 12:24 AM
Sunday 10/04/09

Hours Slept: 8ish
Sleep Quality: 2/5
Waking Mood: 5/5
Energy Level: 4/5

Flag football scrimmage. Wasn't very intense

Training Score: 5/10

Nutrition: 2/3
Sleep: 2/3
Recovery Modalities: 0/1
Stress: 2/3

Recovery Score: 6/10

+1

Monday 10/05/09

Hours Slept: 8
Sleep Quality: 3/5
Waking Mood: 4/5
Energy Level: 4/5

dynamic stretching
walk to gym

Box Squats (45x12 70x6 95x5 120x3 145x1 165x1) 185x5 185x5 185x5 (2 1/2 min rest) up 10
2 1/2 min rest
Pullthroughs 60x10 60x10 60x10 (1 min rest) keep same
2 rest
Bent Row 120x6 120x6 120x6 120x6 (1.5 min rest) up 5
1 1/2 rest
DB Curl 30x8 30x8 30x8 (1 min rest) last set up 5
1 min rest
Calf Raises 175x15 175x15 175x15 (1 min rest) up 5

Training Score: 7/10

Nutrition: 2.5/3 (late night cravings)
Sleep: 2/3 (quality wasn't so great)
Recovery Modalities: 1/1 (still need to buy a foam roller though)
Stress: 2/3 (paper due tomorrow and two lab reports due Wednesday)

Recovery Score: 7.5/10

+0.5

TheBrewerman
10-09-2009, 03:41 AM
10/06/09

Hours Slept: 8
Sleep Quality: 4/5
Waking Mood: 4/5
Energy Level: 4/5

No training. Walked /stood alot

Training: 5/10

Nutrition: 2/3
Sleep: 2.5/3
Recovery Modalities: 0/1
Stress: 2/3

Recovery: 6.5/10

+1

10/07/09

Hours Slept: 7.5
Sleep Quality: 4/5
Waking Mood: 4/5
Energy Level: 4/5

Bench Press (45x12 65x6 85x5 110x3 125x1 140x1) 155x5 150x5 150x5 3 min rest
1 min rest
Incline DB Press 40x8 40x8 45x8 45x8 1 min rest
4 min rest
Military Shoulder Press 70x8 70x8 70x8 2 min rest
1.5 min rest
Tricep Pushdown, Rope Grip 50x10 50x10 50x10 1 min rest
1 min rest
Decline Crunches 15x10 15x10 15x10 1 min rest

Training: 8/10

Nutrition: 2/3
Sleep: 2/3
Recovery Modalities: 0/1
Stress: 3/3

Recovery: 7/10

-1

10/8/09

Hours Slept: 7
Sleep Quality: 3/5
Waking Mood: 4/5
Energy Level: 4/5

No training

Training: 4/10

Nutrition: 2/3
Sleep: 1/3
Recovery Modalities: 0/1
Stress: 2/3

Recovery: 5/10

+1

Bad week. Too much going on. I think I'm buying a foam roller this weekend though

kingkong
10-09-2009, 03:42 AM
nice log layout mate, easy to understand, keep up the good training though man.

TheBrewerman
11-01-2009, 01:56 PM
10/9/09

Deadlift (65x12 115x6 160x5 200x3 230x1 255x1) 285x5 285x5 285x5 (3 min rest)
2 min rest
Leg press 225x10 225x10 1 min rest
1 min rest
Chin ups (BW 167.8) BWx6 BWx6 BWx6 BWx6 (2 min rest)
1 1/2 min rest
BB Curl 70x8 70x8 70x8 (1 min rest)
1 1/2 min rest
Calf Raises 175x15 175x15 175x15 (1 min rest)

10/11/09

Incline bench press (45x12 60x6 75x5 95x3 105x1 115x1) 130x5 130x5 130x4 2 min rest
3 min rest
Dips (168.2+20) 20x6 20x6 20x6 20x6
1 1/2 min rest
Dumbbell Shoulder Press 30x8 30x8 35x8 1 1/2 min rest
1 min rest
Tricep pushdowns (Straight-bar grip) 45x10 50x10 50x10 1 min rest
1 1/2 min rest
Hanging Leg Raises Bodyx10 Bodyx10 Bodyx10 1 min rest

TheBrewerman
11-01-2009, 01:59 PM
10/19/09

Box Squats (45x12 80x6 110x5 135x3 155x1 175x1) 195x5 195x5 195x5 (2 1/2 min rest)
4 min wait
Pullthroughs 60x10 60x10 60x10 (1 min rest)
3 rest
Bent Row 120x6 120x6 120x6 120x6 (1.5 min rest)
1 1/2 rest
DB Curl 30x8 30x8 35x8 (1 min rest)
2 min rest
Calf Raises 180x15 180x15 180x15 (1 min rest) up 5

10/21/09

Bench Press (45x12 65x6 85x5 110x3 125x1 140x1) 155x5 150x5 150x5 3 min rest
1 min rest
Incline DB Press 40x8 40x8 45x8 45x8 1 min rest
2 min rest
Military Shoulder Press 70x8 70x8 70x8 2 1/2 min rest
4 min rest
Tricep Pushdown, Rope Grip 50x10 50x10 55x10 1 min rest
1 min rest
Decline Crunches 15x10 15x10 15x10 1 min rest

TheBrewerman
11-04-2009, 05:16 PM
10/26/09

Deadlift (65x12 115x6 160x5 200x3 230x1 260x1) 290x5 290x5 290x5 (3 min rest)
3 min rest
Leg press 230x10 230x10 1 min rest
4 min rest
Lat Pulldowns 135x6 135x6 135x6 135x6 1 1/4 min rest
1 min rest
BB Curl 70x8 70x8 70x8 (1 min rest)
1 1/2 min rest
Calf Raises 180x15 180x15 180x15 (1 min rest)

10/28/09

Incline bench press (45x12 60x6 75x5 95x3 105x1 115x1) 130x5 130x5 130x5 2 1/2 min rest
2 min rest
Dumbbell Bench Press 50x8 50x8 50x8 50x8 1 min rest
5 min rest
Dumbbell Shoulder Press 30x8 30x8 35x8 1 1/2 min rest
2 min rest
Tricep pushdowns (Straight-bar grip) 50x10 50x10 50x10 1 min rest
1 1/2 min rest
Hanging Leg Raises Bodyx10 Bodyx10 Bodyx10 1 min rest

TheBrewerman
11-04-2009, 05:19 PM
11/01/09

Hours Slept: 8-9
Sleep Quality: 3/5
Waking Mood: 4/5
Energy Level: 3/5

Flag football practice

Training: 5/10

Nutrition: 2/3
Sleep: 2/3
Recovery Modalities: 0/1
Stress: 3/3

Recovery: 7/10

Overall: +2

TheBrewerman
11-04-2009, 05:22 PM
11/02/09

Hours Slept: 8
Sleep Quality: 4/5
Waking Mood: 4/5
Energy Level: 4/5

Foam roll 15 minutes
stretch
walk to gym

Box Squats (45x12 80x6 115x5 145x3 165x1 185x1) 205x5 205x5 205x5 (3 min rest)
2 min walk
Pullthroughs 60x10 60x10 65x10 (1 min rest)
4 walk/rest
Bent Row 125x6 125x6 125x6 125x6 (1.5 min rest)
2 min rest
DB Curl 30x8 30x8 35x8 (1 min rest)
2 min rest
Calf Raises 185x15 185x15 185x15 (1 min rest)

Flag Football practice 8-9:20

Training: 9.5/10

Nutrition: 3/3
Sleep: 2/3
Recovery Modalities: 1/1
Stress: 3/3

Recovery: 9/10

Overall: -0.5

ehopkins932
11-06-2009, 01:34 PM
nice lifts man

TheBrewerman
11-29-2009, 03:08 PM
11/03/09

Hours Slept: 7 1/2
Sleep Quality: 5/5
Waking Mood: 4/5
Energy Level: 4/5

Football

Training: 6/10

Nutrition: 1.5/3
Sleep: 2/3
Recovery Modalities: 0.5/1
Stress: 2/3

Recovery: 6/10

Overall: 0

Felt sick and gassy after 6pm so diet and recovery sucked today

11/04/09

Hours Slept: 9/10
Sleep Quality: 3/5
Waking Mood: 3/5
Energy Level: 2/5

Flag Football practice

Training: 6/10

Nutrition: 2/3
Sleep: 3/3
Recovery Modalities: 0.5/1
Stress: 2/3

Recovery: 7.5/10

Overall: 1.5

Flag football playoffs were coming up, practiced every day, lifting schedule got thrown off

TheBrewerman
11-29-2009, 03:12 PM
11/08/09

Hours Slept: 4
Sleep Quality: 5/5
Waking Mood: 3/5
Energy Level: 3/5

No training

Training: 4/10

Nutrition: 2/3
Sleep: 0/3
Recovery Modalities: 0.5/1
Stress: 2/3

Recovery: 4.5/10

Overall: 0.5

11/09/09

Hours Slept: 8
Sleep Quality: 5/5
Waking Mood: 5/5
Energy Level: 4/5

Deadlift (65x12 115x6 165x5 205x3 230x1 265x1) 295x5 295x5 295x5 (3 min rest)
2 min rest
Leg press 230x10 230x10 1 min rest
3 min rest
Lat Pulldowns 135x6 135x6 135x6 135x6 1 1/4 min rest
3 min rest
BB Curl 70x8 70x8 70x8 (1 min rest)
2 min rest
Calf Raises 185x15 185x15 185x15 (1 min rest)

Flag Football game

Training: 9/10

Nutrition: 2/3
Sleep: 3/3
Recovery Modalities: 1/1
Stress: 3/3

Recovery: 9/10

Overall: 0

TheBrewerman
11-29-2009, 03:18 PM
11/10/09

Hours Slept: 7 1/2
Sleep Quality: 5/5
Waking Mood: 5/5
Energy Level: 4/5

No training

Training: 4/10

Nutrition: 2/3
Sleep: 2/3
Recovery Modalities: 0/1
Stress: 2/3

Recovery: 6/10

Overall: 2

11/11/09

Hours Slept: 7
Sleep Quality: 4/5
Waking Mood: 3/5
Energy Level: 3/5

Incline bench press (45x12 60x6 75x5 95x3 110x1 120x1) 135x5 135x5 130x5 3 min rest
2 min rest
Dumbbell Bench Press 50x6 50x6 50x6 55x6 1 min rest
2 min rest
Dumbbell Shoulder Press 30x8 35x8 35x8 1 1/2 min rest
2 min rest
Tricep pushdowns (Straight-bar grip) 50x10 60x10 60x10 1 min rest
4 min rest/had to piss
Hanging Leg Raises Bodyx10 Bodyx10 Bodyx10 1 min rest

Training: 8/10

Nutrition: 2.5/3
Sleep: 2/3
Recovery Modalities: 0/1
Stress: 3/3

Recovery: 7.5/10

Overall: -0.5

TheBrewerman
11-29-2009, 03:22 PM
11/12/09

Hours Slept: 7
Sleep Quality: 4/5
Waking Mood: 3/5
Energy Level: 3/5

Stationary bike: 20 min, 4.30 miles
Row: 5 min, 2:08.4/500m

Training: 6/10

Nutrition: 2/3
Sleep: 1/3
Recovery Modalities: 1/1
Stress: 2/3

Recovery: 6/10

Overall: 0

11/16/09

Deadlift (65x12 115x6 165x5 205x3 230x1 265x1) 295x5 295x5 295x5 (3 min rest)
BB Curls 70x8 70x8 70x8 1 min
Hanging Leg Raises Bodyx10 Bodyx10 Bodyx10 1 min rest

got tired of studying and had to lift....it was basically a de-load week because I had 4 tests, 2 papers and fraternity elections over a 10 day span so lifting and nutrition took a back seat unfortunately

TheBrewerman
11-29-2009, 11:35 PM
Past two weeks have been shitty and kept me busy. I had four tests, two or three papers, I organized a protest against our new campus tobacco ban, and got elected President of my fraternity. I haven't lifted or kept up with my diet at all and I feel crappy but re-energized and ready to buckle down again.

I'm switching to IA's two-day hardgainer routine for the time being because

1) I no longer have time to lift three days a week during the semester
2) I want to see how I can progress on a hardgainer routine
3) I want to get stronger on my bench, squat, and deadlift

SPBR worked well but I don't have time to lift 3x a week. I might switch back to it during winter break, or stick with the hardgainer routine if I'm getting solid results from it.

Day One:

Bench Press 2-3 x 6-8
Incline Press 2 x 10-12
Military Press 2-3 x 6-8
Tricep Pushdowns 2-3 x 10-12
Heavy Abs 3 x 10


Day Two:

Pull-Up 3 sets to failure
Barbell Row 2-3 x 8
EZ-Bar Or Dumbell Curl 1-2 x 10
Squats 2 x 10
Deadlifts, or Stiff-Legged Deadlift 1 x 10

I might do squats first on day two, unless anyone advises me otherwise, because I'd prefer not to end the day on squats then deadlifts.

11/29/2009

Hours Slept: 7
Sleep Quality: 4/5
Waking Mood: 3/5
Energy Level: 3/5

No real training

Training: 5.5/10

Nutrition: 2/3
Sleep: 2/3
Recovery Modalities: 0/1
Stress: 3/3

Recovery: 7/10

Overall: 1.5

DOA
11-30-2009, 12:17 AM
sweet after reading many of peoples log i'm beginning to think im the only virgin on this forum :(

TheBrewerman
11-30-2009, 01:08 AM
sweet after reading many of peoples log i'm beginning to think im the only virgin on this forum :(

Don't let it get to you man. I didn't have sex until college. My first two times were drunken one-night stands. I didn't have sex sober until this September. I dated a girl for TWO years in high school and we never had sex. I still don't know what I'm doing when it comes to girls but I managed to land a good one- confidence goes a long way.

Are you looking for someone special for your first time or just trying to get laid?

DOA
11-30-2009, 05:37 PM
well i'm kinda mixed on this topic originally i was looking for someone special, but i didnt want to go into university a virgin (i did by the way), because if my first time is with someone special i wouldve wanted to perform well for them. And i blew my chance in high school because i went out with probably the hottest and sluttiest girl my age for about a month but broke up because she was a real stuck up bitch. I dunno really how to explain it other than that, i hpe u get what i'm sayin man. Anyways nice workout before

TheBrewerman
12-01-2009, 04:03 PM
well i'm kinda mixed on this topic originally i was looking for someone special, but i didnt want to go into university a virgin (i did by the way), because if my first time is with someone special i wouldve wanted to perform well for them. And i blew my chance in high school because i went out with probably the hottest and sluttiest girl my age for about a month but broke up because she was a real stuck up bitch. I dunno really how to explain it other than that, i hpe u get what i'm sayin man. Anyways nice workout before

I remember about 10 seconds of my first time. We were both wasted; it was my first time and I was about her 12th guy.....not the best way but shit happens. Don't be blackout your first time

11/30/09

Hours Slept: 8
Sleep Quality: 4/5
Waking Mood: 4/5
Energy Level: 5/5

Bench Press (45x12 60x6 80x5 100x3 115x1 130x1) 145x6 145x6 145x6 3 min rest
5 min wait..
Incline Press 105x10 105x8
2 1/2 min to set up rack
Military Press 70x6 70x6 70x6 1 1/2 min rest
1 min
Tricep Pushdowns (straight bar) 60x10 60x10 1 min rest
1 min
Decline Crunches 15x10 15x10 15x10

Training: 8/10

Got a vascular headache while I was benching, happened Sunday while having sex too...kinda worried but it's going away so I should be ok. Didn't go full effort after that, I almost had an aneurysm when I was 16 and didn't want to risk going through that again.

Also, I got (even) weak(er) :(

Nutrition: 2/3
Sleep: 3/3 (took a sweet nap)
Recovery Modalities: 0/1
Stress: 3/3

Recovery: 8/10

Overall: 0

DOA
12-01-2009, 04:16 PM
lol, i dont drink or do drugs so that's impossible btw do you feel straight bar is better on ur wrists for pushdowns because it that v shaped thing kills my wrists. And you just had to throw in the little happended when i had sex on sunday, lol no worries man i'll find sumone for me soon enough

TheBrewerman
12-14-2009, 11:40 AM
lol, i dont drink or do drugs so that's impossible btw do you feel straight bar is better on ur wrists for pushdowns because it that v shaped thing kills my wrists. And you just had to throw in the little happended when i had sex on sunday, lol no worries man i'll find sumone for me soon enough

Yeah I do straight-bar or the rope for pushdowns, no wrist problems.

12/1/09

Hours Slept: 7
Sleep Quality: 3/5
Waking Mood: 4/5
Energy Level: 3/5

Stationary Bike 30 min, 5.10 miles
bed activities

Training: 5.5/10

Nutrition: 2/3
Sleep: 1/3
Recovery Modalities: 0/1
Stress: 2/3

Recovery: 5/10

Overall: -0.5

12/2/09

Hours Slept: 7 1/2
Sleep Quality: 3/5
Waking Mood: 3/5
Energy Level: 3/5

Row (setting 5) 10 min 2:26.9/500m
Stationary Bike (gear 2) 10 min 1.65 miles

Training: 5.5/10

Nutrition: 2/3
Sleep: 2/3 (took a nap)
Recovery Modalities: 0.5/1
Stress: 3/3

Recovery: 7.5/10

Overall: +2

TheBrewerman
12-14-2009, 11:43 AM
12/3/09

Hours Slept: 8
Sleep Quality: 4/5
Waking Mood: 4/5
Energy Level: 4/5

Stretched, walk to the gym
Box Squats (45x12 75x6 95x5 120x3 145x1 165x1) 185x10 185x10 (3 min rest)
3 1/2 min rest
Pull Ups (BW 165.8 lbs) BWx6 BWx4 BWx4 1 1/2 min rest
3 1/2 min set up
BB Rows 120x6 120x6 120x6 1 1/2 min rest
2 min rest
BB Curl 70x10 70x10
Deadlift 225x10

12/6/09 Sunday

Hours Slept: 8ish
Sleep Quality: 4/5
Waking Mood: 3/5
Energy Level: 4/5

No training

Training: 4/10

Nutrition: 2/3
Sleep: 2/3
Recovery Modalities: 0/1
Stress: 2/3

Recovery: 7/10

Overall: +3

TheBrewerman
12-14-2009, 11:46 AM
12/7/09

Hours Slept: 8
Sleep Quality: 5/5
Waking Mood: 3/5
Energy Level: 4/5

SMR 5 min
7 min walk to gym

Bench Press (45x12 65x6 85x5 110x3 120x1 135x1) 150x6 150x6 150x6 3 min rest
1 min rest
Incline Press 95x10 95x10 2 min rest
3 min rest/set up
Military Press 70x6 70x6 70x6 1 1/2 min rest
1 min
Tricep Pushdowns (straight bar) 60x10 60x10 1 min rest
1 min
Decline Crunches 15x10 15x10 20x10

Training: 7.5/10

Nutrition: 2/3
Sleep: 3/3
Recovery Modalities: 0.5/1
Stress: 2/3

Recovery: 7.5/10

Overall: 0

TheBrewerman
12-14-2009, 11:48 AM
12/8/09

Hours Slept: 8
Sleep Quality: 3/5
Waking Mood: 3/5
Energy Level: 4/5

No "training"......

Training: 5/10

Nutrition: 2/3
Sleep: 2/3
Recovery Modalities: 0/1
Stress: 1/3

Recovery: 5/10

Overall: 0

12/9/09

Hours Slept: 8
Sleep Quality: 2/5
Waking Mood: 2/5
Energy Level: 3/5

No training

Training: 4/10

Nutrition: 2/3
Sleep: 1.5/3 (nap)
Recovery Modalities: 0/1
Stress: 1/3 (UK basketball game..)

Recovery: 4.5/10

Overall: +0.5

TheBrewerman
12-14-2009, 11:54 AM
12/10/09

Hours Slept: 8 or so
Sleep Quality: 4/5
Waking Mood: 3/5
Energy Level: 4/5

SMR 10 min
walk to gym
Box Squats (45x12 75x6 105x5 135x3 150x1 170x1) 190x10 190x10 (3 min rest)
2 min rest/weigh myself
Pull Ups (BW 167 lbs) BWx5 BWx5 BWx4 1 1/2 min rest
4 min set up
BB Rows 120x6 120x6 120x6 1 1/2 min rest
2 min rest
DB Curl 30x10 30x10
3 1/2 min set up
Deadlift 235x10


Training: 9/10

Nutrition: 2/3
Sleep: 2/3
Recovery Modalities: 1/1
Stress: 3/3

Recovery: 8/10

Overall: -1

12/11/09

Hours Slept: 8-9
Sleep Quality: 3/5
Waking Mood: 4/5
Energy Level: 4/5

No training

Training: 4/10

Nutrition: 1/3
Sleep: 2/3
Recovery Modalities: 0/1
Stress: 2/3

Recovery: 5/10

Overall: +1

12/12/09

Hours Slept: 8ish
Sleep Quality: 3/5
Waking Mood: 4/5
Energy Level: 3/5

Stationary Bike 4.10 miles 20 min

Training: 6/10

Nutrition: 2/3
Sleep: 2/3 (nap)
Recovery Modalities: 0/1
Stress: 0/3 (relationship problems)

Recovery: 4/10

Overall: -2

OVERALL WEEK SCORE: +1.5

TheBrewerman
01-04-2010, 01:41 PM
Not gonna bother with the non-lifting days I still haven't entered

12/14/09

Bench Press (45x12 60x6 85x5 110x3 125x1 140x1) 155x6 150x6 150x6 3 min rest
2 min rest
Incline Press 95x10 95x9 2 min rest
3 min rest/set up
Military Press 70x6 70x6 75x6 1 1/2 min rest
3 min rest/piss
Tricep Pushdowns (straight bar) 60x10 65x10 1 min rest
1 min
Decline Crunches 15x10 15x10 20x10 1 min rest

12/17/09

SMR 10 min
walk to gym
Box Squats (45x12 80x6 110x5 135x3 155x1 175x1) 195x10 195x10 (3 min rest)
4 min rest/weigh myself
Pull Ups (BW 169.8 lbs) BWx7 BWx4 BWx4 1 1/2 min rest
2 min set up
BB Rows 120x6 120x6 120x6 2 min rest
2 min rest
BB Curl 70x10 70x10
3 1/2 min set up
Deadlift 245x10

Then finals week. De-loaded for Christmas but got sick around then so haven't lifted since.

Not a bad year, learned a lot about dieting and lifting, and my body. I feel like I might finally be putting some pieces together.